Let’s talk turkey……and stuffing….and pie. It’s so easy to get caught up in the delicious meals and treats at office parties, family get-togethers, and festivities with friends. This month, we review top tips on how NOT to gain those troublesome holiday pounds.
Before I got my mindset and habits in order, I was easily gaining a 5-7 lb through November and December each year. I had no game plan and I couldn’t stop myself from binge eating the foods that I forbid myself during other times of the year. Come January, I was again working off the weight gain as the previous year.
Yo-yo dieting, the process of gaining and losing the same weight every year, is at best frustrating and at worst an even greater health risk than very slow weight gain.
January is a time fraught with guilt for many people. For those two months of holiday gaining, it usually takes twice the amount of time to reverse it through decreased energy intake and exercise. I usually wouldn’t see my pre-holiday weight until April. Imagine – the first four months of the year already gone, only to be back at square one! Making forward progress towards big-picture goals is challenging if you are already fatigued from repeatedly dieting off the same weight.
I know I’m not alone in this struggle, and want to share how to break the yearly yo-yo for good. Here are my top recommendations for maintaining your weight through the holidays. Start 2020 off on the right food to achieve your goals!
#1 Set reasonable expectations
Unless you have a weight-restricted or physique competition coming up, I do not recommend starting an aggressive fat loss plan in November and December. Rather, focus on maintaining weight and getting stronger through the holidays. This stress of having to constantly avoid temptations can create negative behaviors towards food in general.
#2 Adopt a healthy mindset – no such thing as “good” or “bad” food
Simply, there are foods you eat more of the time, and foods you eat less frequently. You have the control; practice saying, “no thanks”. Small portions of foods that are not in your regular plan are unlikely to contribute to significant weight gain when you have them here and there – enjoy them! In contrast, too much restriction may to a binge meal turning into a day binge and then a weekend binge. This will have a strong contribution to fat gain. Don’t put any food off limits, allow yourself to enjoy a reasonable portion, and it will still be there later if you want more. This will curb the need to binge.
#3 Create a game plan for your
holiday festivities
Chances are you already have a
good idea of what events you’ll be attending over the next two months. Write
them all down and think about each one. Are some more meaningful than others?
You bet! Prioritize your eating plan for these events commensurately.
Office parties are usually potlucks and a hodgepodge of cheap bakery items from the grocery store as well as pre-packaged fat and sugar-laden snacks. No way do they taste as good nor bring back the same warm memories as mom’s pumpkin pie or other amazing dish. Wouldn’t it be better to hold off on indulging in these boring store-bought items in favor of your more important favorites? For each event, mentally prioritize when you will say “no thanks” and instead focus on the foods that will more deeply fulfill both your taste buds and emotions.
#4 Share your goals with friends and family
Some of your friends and family may not understand why you are moderating or passing up certain foods, to the extent that they may also make judgmental comments and create uncomfortable social situations. If you explain to them why you are doing what you do (e.g. I’m trying to get better at xyz, I’m training for a race, I’m trying to maintain my weight) it usually will deflate the situation. If you have a supportive family, they will be excited for you and become a source of encouragement towards your goals. If negative comments persist, remember that it is a reflection of them, not you.
If you have relatives or friends who you know you’ll be seeing over the holidays, visualize the potentially uncomfortable situation beforehand and decide how you are going to respond. In doing so, you won’t be caught off guard.
#5 Be mindful
First and foremost – holiday gatherings are about placing thoughts of work and other duties aside and living in the present to make memories with those you care about. Many of these memories are created around special meals. Savor the moments – engage in conversation – put your fork down often, and sip water between bites.
#6 Never go into a meal starving
Do not starve yourself leading up to a holiday meal by not eating all day. Have lighter meals and snacks before the big event so that you don’t plow in and trade the total experience for filling your stomach as quickly as possible. There is a lag time between when your stomach is full and when you brain says “I’m done”. Give your brain the time it needs to get these cues by eating slowly.
#7 Keep healthy snacks on-hand
The holidays usually mean more time shuttling around kids, shopping, preparing for guests, and more treats around the office. Don’t get caught out completely starving and leading you towards a sub-optimal food decisions. Keep protein bars, fruit, and other portable snacks in your bag or car to avoid a trip to a fast food joint or the break room at work.
#8 Control or ditch extra Halloween candy
Enjoy the Halloween candy you love (mine is Reese’s). Maybe for a few days, enjoy one piece every day as a ritual with your kids. It’s a great way to show them that there is no need to rush and eat all the candy, you can all enjoy a little each day.
In your head you may conjure the concern that these few individual pieces will contribute to catastrophic fat gain, however in the grand scheme it really won’t contribute meaningfully to your average weekly energy intake. Real fat gain will come from binge eating an entire bag of candy after having denied yourself small portions for weeks.
Place leftover candy in the back of the freezer where you can’t access it as easily. By creating this “barrier” it will give you a few extra seconds to decide if you really want it right then. You’ll often find that given the extra moments to think about it you really aren’t in the mood, the craving was a passing emotion.
Another option is to give extra candy away or donate. I used to leave extra candy in the break room at work, other employees polished it off by by lunchtime.
#9 Holiday feasts – prioritize vegetables and proteins
Let’s face it – it’s challenging not to over-eat at holiday meals….but there are ways to minimize this. Protein and vegetables are the most satiating and filling. Start by filling up on these before heading in for stuffing, bread, and potatoes. In doing so your stomach will send signals to your brain you are fuller sooner, which will help keep you from going back for seconds.
If you want even more control,
volunteer to host the meal so you know exactly what you are eating, or offer to
bring healthier versions of side dishes.
#10 Moderate booze intake
Alcohol is a double-edged sword. It contributes to your calorie intake (as both a carb and a fat) and lowers your inhibitions towards food which can lead to over-eating. If you do decide to drink, opt for lite beers, distilled spirits, and wine instead of sugary cocktails. For every alcoholic drink, have a glass of water in between. Sometimes it’s more about just having a glass in your hand in social situations than actual alcohol consumption. Once again, prioritize when you are going to drink amidst all of the events. Volunteer in advance to be the driver for events that aren’t as important to you and when it’s no sacrifice to stay sober.
#11 Don’t skip training!
With the slight additional daily energy intake over the holidays, now is the time to push yourself in the gym and get stronger.
A great supplement to your existing routine is to register for a monthly challenge where you pick one exercise and agree to do a certain number of reps per day. It’s a easy exercise and can be done anywhere. A great example is the Charity Challenge.
#12 Increase Your NEAT
Increase your total daily energy expenditure by literally taking extra steps throughout the day. This will help mitigate the effects of increased daily calorie intake. Even small changes can have a large impact – park farther away in parking lots, take the stairs, walk or ruck to work, go for a stroll with your family after Thanksgiving dinner!
I wish you a wonderful holiday season enjoying time with friends and family, and hope that some of these tips come in handy. Start 2020 off on the right foot – if you need some help navigating your nutrition for November and December, please reach out to me.
