9 Strategies for Mindful Eating During Christmas Celebrations
‘Tis the season for parties! Maybe it’s a work party, a celebration with friends or family, or a bash within your community or subdivision. But if it seems like you have holiday plans every weekend (or more!), you may be dreading the possibility of putting on excess weight. While it is a fallacy that people gain ten pounds or so each holiday season, people do tend to gain one to two pounds, depending on what they eat and how much.
The bigger problem is that we tend to overeat or overdrink at parties and then feel sluggish or physically sick, which may then lead to feelings of frustration with ourselves for allowing it to happen (and a miserable next day). Additionally, when we gain two pounds a year and never lose it, we see our weight increase and our overall health decrease.
At Performance Inspired, we take your health seriously, and we care about what you put into your body. Developing and maintaining healthy habits throughout your life is integral, especially if you want to indulge a bit during the holidays. And that’s okay to want to indulge! Cookies, pies, and other tasty treats are a good part of life. But moderation is key. That’s why it’s important to be mindful about your eating habits, especially during the holiday season.
So in the days prior to any party or celebration, make sure you hydrate with lots of water. Stay away from alcohol. Add extra vegetables and fruits into your diet. Fill your body with lean protein. Mix some PI protein powder into a smoothie or drink PI’s greens powder with some juice or water to get some extra vitamins and minerals. Exercise consistently. When you have established healthy practices, the extra sweets that come from party-going won’t make as much of an impact. In addition, keep in mind the nine party practices below to make this a holiday season that won’t increase your waistline.
1. Eat prior to the party
We eat more when we are exceptionally hungry. Many people think that they are “saving” themselves for a party by eating nothing all day so that they can enjoy the good food, but this isn’t a good idea, as you then tend to overeat. So eat a couple small but healthy meals before you head to the party to ensure that you aren’t starving and want to eat everything on the table. You can also drink a large glass of water before you eat to make your stomach feel fuller.
2. Choose a small plate
If you have a choice of plate sizes, don’t choose the largest plate available. Doing so will encourage you to fill it. Choose a small plate so that your portions are small as well.
3. Scan the table
Examine all the food available before starting to fill up your plate. You don’t want to fill it up, eat everything, and then find that you had missed a bunch of your favorites. This could cause you to then indulge in those missed foods and overeat.
4. Choose your favorites or something new
Make good food choices. We all have favorites; enjoy them, but in moderation. Or, if your sister-in-law is raving about her newest pecan pie recipe, forgo something that doesn’t look as good and try the pie instead.
5. Choose healthy options
Lots of hosts will serve trays of vegetables and fruit. Make sure to fill up at least half of your plate with these items. Skip the crackers and chips; you can get those anywhere and anytime. And most are just full of carbs and empty calories.
6. Understand that you don’t have to finish everything
Don’t force yourself to eat the entirety of new foods that you try but decided you didn’t like. Maybe your sister-in-law’s pecan pie wasn’t very good after all. Discreetly dispose of it, being careful to not insult her baking abilities.
7. Position yourself elsewhere
Fill your plate and move away from the table. We are more likely to eat when we’re standing near the food. Take your plate and go sit on a couch or in another room.
8. Don’t stuff yourself
Maybe your sister-in-law’s pie was the best pie you have ever tasted and you want two or three pieces. Resist that temptation and ask for the recipe instead. She will feel flattered, and you will not feel sick to your stomach. Eat only enough to feel satiated; don’t eat so much that you feel full. Remember that you can make treats next month and enjoy them again.
9. Avoid or limit alcohol consumption
Alcohol is not only filled with empty calories, but it often makes people more prone to snacking. Plus, too much can impair your judgment, making you care less about overeating. So either stick with water or sip slowly on one glass of wine throughout the evening.
The holidays are a great time to enjoy friends, family, and good food. If you keep in mind these healthy habits, you will have a better chance of making it through all the parties without the dreaded weight gain.
