Let’s admit it – we all love holiday food! Thanksgiving turkey, Christmas ham, Hanukkah latkes, pumpkin pie, cookie exchanges, cocktail parties… the list goes on and on. Add to that the time pressures and stress brought on by preparations, shopping, and family gatherings, and healthy habits can fall by the wayside. All too often, indulging during the holiday season leads to regret (and too tight clothes) after New Year’s, leading to unsustainable resolutions to finally lose weight and get fit. How many of us have been through this cycle year after year?
Believe it or not, you can enjoy the holidays and stay (relatively) healthy. Here are some guidelines to help you stay on track without feeling like you are “dieting” and can’t enjoy the celebrations:
1) Move your body. The cold weather, time demands of holiday preparations, being or hosting out-of-town guests, and children home from school can make it extremely difficult to stick with your regular exercise routine, but you can still stay active. Involve the whole family by taking walks, playing outdoor games, having a snowball fight (if we have a white Christmas), or turning up the music and dancing around your living room. When you’re out shopping, take extra steps by not looking for the closest parking space, taking a couple of extra laps around the mall, and taking the stairs instead of the elevator. Small efforts can have big impact.
2) Have a snack before you go to a party. We all know that holiday gatherings are filled with delicious treats full of butter and sugar. Curb your hunger before leaving home by having a small snack that includes fiber and protein. If you’re not starving when you arrive, you are more likely to eat what you enjoy, and enjoy what you eat, without stuffing yourself and feeling regretful afterwards.
3) Eat mindfully. Mindfulness involves being fully present in each moment. This applies to eating and drinking as well as to other areas of our lives. Make a point of noticing the look, smell, feel, and taste of what you eat and drink. Slow down and savor each bite, and listen to your body’s cues of when you have had enough.
4) Don’t deny yourself. Forget what you’ve ever heard about “bad” foods. Allow yourself to try whichever treats you want, but first ask yourself if you really want it, and how much you really want. If a small piece of pie is delicious, more pie is not necessarily more delicious.
5) Be aware of what you drink as well as what you eat. Cocktails, eggnog, and hot chocolate often contain an alarming number of calories. As with holiday food, go ahead and enjoy them, but savor slowly and pay attention so you don’t overindulge. A good rule of thumb may be to have a glass of water before another helping of any other beverage.
6) Keep a food diary. This does not have to be a perfect document, but knowing that you will be writing down (or entering in a food-tracking app) everything you eat and drink can make a huge difference, keeping mindless eating at bay.
7) Finally, enjoy yourself! Understand that none of us is perfect, and we may all overindulge in one way or another. Gaining a few pounds or inches is not a disaster. Being aware of what you do can help, and so can being kind and gentle to yourself. Here’s to holidays full of joy.
Marcia Mofson, Ph.D.
Licensed Clinical Psychologist