Nutrition
By Nancy Adler
It’s the holiday. For so many people who have started a weight loss plan before the holiday kick off, sticking with your weight loss motivation and momentum is challenging. And in all honesty, remembering why you started the diet in the first place may be what it takes for you to stay on point during the holidays. Do you have to eat completely perfect? Absolutely not, but making sure you don’t go overboard might be easier with a little bit of a reminder from yourself. You started this diet because you wanted a change. Change is not the most comfortable process and never will be. Change requires real effort and allowing yourself to feel uncomfortable for a little bit. You do not have to give up everything for this diet, but be honest with yourself. You will not get the results you desire if you are not willing to make the needed changes.
Dieting during the holidays is a tricky balance. Staying on track is not as easy when you have added pressure from your family and an endless amount of treats right in front of you. It seems everyone wants to feed you! Also, we often hold emotional attachments to these holiday foods and associate some of our favorite memories of the holidays, with food. With the holidays already underway, we came up with this list of ways to dodge the pressure to overeat.
Above all times now is the time to plan ahead! You may have heard the saying a time or two but, failure to prepare really is preparing to fail. If you know that you are easily influenced by your surroundings, make your surroundings more comfortable for you. And studies suggest that having a pre-planned strategy could help double your chance of success. Bring an appetizer or dish, as well as a healthier dessert option to the party. Knowing you have food you can rely on will help you moderate your overall intake. Planning ahead on the holidays will allow you the maximum amount of stability for your diet while still allowing you to indulge a little. And if traveling, keep healthy snacks on hand. Protein bars and nuts can be great travel companions.
It’s crucial to keep your hunger in check. Don’t allow yourself to get too hungry. There is no way you’re going to stick to your plan or make good decisions if you show up to an event or meal starving. Make sure you are eating throughout the day and choose more foods that promote better appetite control, like high fiber foods, lean proteins and healthy fats.
Let me suggest a few easy tips you can incorporate:
- Eat a high protein breakfast
- Drink plenty of water throughout the day and before eating
- Load up on high fiber foods like fruits, veggies and whole grains
- Curb afternoon cravings with a handful of nuts
- Limit sugary foods like candies, desserts and refined grains
Load up on produce to keep you feeling full, and boost your overall nutrition intake. Many veggies and fruits are very low in calories and high in fiber and key nutrients – doing wonders for your appetite, energy and mood
Aim to stack half of your plate with non-starchy veggies and fruit when available. Think carrot sticks, leafy green salads, and fruit salads. Headed to a party? Bring your own healthy veggie dish you can enjoy without guilt.
There is something to be said about “out of sight, out of mind” when it comes to sticking to your diet. Research suggests that just having high calorie foods in sight can increase how much of them you eat. Although this can be a major challenge if those around you offer constant treats and keep them on their desk or in common areas. Finding ways to avoid these encounters is key. Purposefully avoid common areas where treats are offered, ask your co-workers to put them out of sight, and don’t keep them in your house.
Make priorities. We all have seasonal treats that we look forward to each year, whether it is thanksgiving dinner, a piece of pumpkin pie or your mom’s homemade cinnamon rolls. And there is nothing wrong with indulging a little. The trick is to make your calories worth it, and to not overdo it. Instead of using the time of year as an excuse to treat yourself whenever the opportunity arises, consider prioritizing your favorites and being more strategic about your “cheat meals.”
Alcohol can wreak havoc on a healthy diet by adding excess calories and lowering your inhibitions – leading to decreased willpower. Not to mention, binge drinking may slow your metabolism, promoting more body fat storage, and cause your appetite and blood sugar to be slightly out of whack the day after. But it is possible to enjoy a few cocktails and stay on track. Your best bet is to just drink less, and alternate between low calorie cocktails and water.
Here are some options to avoid:
- Cream based drinks like eggnog, white russians and mudslides
- Juice and sugar sweetened mixers
- Frozen drinks
- Long Island Iced Tea
Better choices to enjoy:
- Clear liquor mixed with soda water and citrus
- Champagne and wine
- Light beer
- Scotch on the rocks
- Martini straight up
- Tequila
Staying active or even increasing your physical activity this time of year is one way to counteract the extra calories you might be consuming. If you are eating more, you should consider burning a few more calories as well. But this doesn’t mean you should have to hop on the treadmill after every “cheat” or high calorie meal, or that you should use exercise as an excuse to eat whatever you want. Remember it is much harder to exercise off a few hundred calories than it is to consume them. And using exercise as a way to counteract food intake is a dangerous pathway to disordered eating. Instead, do your best to stay on track with eating and focus on staying active this time of year to keep yourself feeling energized and motivated.
Staying busy can help. Cutting calories can have you constantly thinking about food. And the fear of temptation can make you want to cut yourself off from social engagements. Keeping your mind active, especially while dieting, can strengthen your willpower .
The struggle is real. My clients biggest concern is staying on track during the holiday season. Instead of going through the holidays with an all-or-nothing mentality, allow yourself some wiggle room. And don’t beat yourself up when it doesn’t go as planned. Results come from consistency not perfection. How you bounce back from a slip up is much more important than the slip up itself. So remember to shake it off and get back on track. One day will not entirely offset everything you have worked for. Getting right back to your diet, even after a day of slightly veering from it, is what will make all the difference. It is really easy to let the holidays turn into a domino effect of poor eating decisions, but remember why you started! Discipline is the bridge between goals and accomplishments. Stay focused.
Happy Thanksgiving my healthy friends !
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at www.nancyadlernutrition.com (609)653-4900
You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND
