Research shows that the average American gains between 7 to 10 pounds from Halloween through New Year’s Day. I have discovered a few ideas that have helped me navigate through the parties, get-togethers, office potlucks, and family dinners during the holiday season.
First and foremost is to never go to an event hungry! Although we feel that if we save our calorie intake for the event we won’t gain as much, it is also more difficult to pass by the chips and dip or Swedish meatballs if we haven’t eaten all day. Yes, you do want to save some calories for the event but have something to take the edge off just before you go. I have found that some form of protein does the trick for me, for example, low fat yogurt, cheese sticks, or peanut butter on some fruit. A small salad or bowl of vegetable soup can fill you up as well. If you are not starving when you get there you will make better choices in the foods you do indulge in.
Second, try to get in some extra exercise earlier in the day. If the event is a Friday night and you work all day try to go out at lunch and walk for 15 minutes. Take the stairs at work that day, actually you should be taking them every day, but especially when you want extra exercise. This will add up to activity calories burned so it gives you a little more leeway at the event. If it is a holiday or weekend when you don’t have to work, try to get 30-60 minutes of exercise in before you go to the event.
So now you are at the event and everything looks so good. What’s a person to do??? For an appetizer/cocktail type event you can do several things to help keep yourself from over-indulging. One thing is to find a space far away from the food table and situate yourself so that you can’t really see the food. Another idea is the one-hand rule. The one-hand rule is that you are only allowed to keep food or drink in one hand. Say you have a glass of wine and a plate of appetizers. One hand must remain free so it means that if you are taking a drink you need to put the plate down or if you want an appetizer you need to put the glass down. It takes much longer to eat and drink this way. Thus saving calories. Another way to cut empty calories from alcohol is to drink a spritzer or substitute a no calorie drink in between every alcoholic beverage. Drink wine, drink water, drink wine, drink coffee etc. That will help keep you more sober too!
Next the infamous potluck or buffet dinner! I know it all looks so good and you only have it once a year and Aunt Sally made this special dish just for you! Yes, I’ve heard them all before! There is a way to have plenty to eat and get to try most of the delicious foods available. My rule is don’t let the food touch! You can have any and every type of food available at the buffet as long as you can fit it on your plate and it doesn’t touch any of the other foods on the plate. What does this mean? It means you have to take smaller portions. Believe me, you will still have plenty to eat, feel satisfied and not overstuffed. Make sure you use only one plate!
At a family dinner you can still use that same idea but we often sit around the table and chat afterwards. Then the picking starts and you want to pick up that last little piece of turkey or ham and the pie you have eaten is just not cut evenly so you slice off just enough to make it even. Sound familiar? The best thing you can do whether you are the host or a guest is offer to clean up. Get up and get the food put away so it is out of sight. Even better is to volunteer to wash or rinse the dishes. It’s very difficult to eat those leftovers if your hands are in soapy water.
Last but not least, once the dishes are done get everyone out for a walk. It gets you up and moving, aids in digestion, and gets rid of that turkey hangover feeling.
So enjoy the holidays, enjoy the company and enjoy the way you feel when New Year’s comes and you are NOT one of the people who has gained 7 to 10 pounds.