You need a holiday eating strategy. Just think for a minute. Thanksgiving and Christmas both signal food, glorious food to us all. But, that doesn’t mean we can’t be strategic about our holiday eating. We all know the consequences of all that indulgence. Packing on the pounds.
Strategic holiday eating curbs appetite and shame
Just the thought of all that luscious food makes my waistband expand. My eyes widen taking in all the delights to eat; and my mouth waters in anticipation of that first biteโthe first of many, no doubt! Of course we donโt think of the consequences of stuffing ourselves: weight gain, heartburn, lethargy, gas, and mood swings. Not to mention our feelings of shame and remorse. I canโt believe I ate ALL that food!
Strategic holiday eating includes enjoyment
Now, Iโm about to tell you something you might not expect from a health coach: one day of indulging doesnโt make a huge difference to your health goals and I actually recommend you enjoy yourself. Take a day off! In holiday season time like this week, you can plan for three days. Just avoid gluttony for the days and weeks following your indulgences now.
Unless, you have a health condition that requires you to restrict your dietโsuch as diabetes, or high blood pressureโthen of course, you should heed your doctorโs advice. But in the case of everyone else without a pressing health condition (even those who want to lose weight), I say enjoy yourself and eat the foods you wouldnโt normally.
How much does each overindulgence cost calorically
The reality is that one day of overindulging typically amounts to consuming around 4500 calories. Even if your body stored all of these excess calories as fat, it would only result in a whopping one pound gain.ย Yep, thatโs all. So in the grand scheme of things, it doesnโt really matter.
Tracking the treats helps with strategic holiday eating
My advice doesnโt mean eat everything in sight and snack all day; it means enjoy a treat here or there, and donโt worry about eating more than you normally would. And you certainly donโt have anything to be shameful about by enjoying food with friends and family over counting calories (not that I recommend that either (but thatโs another blog, for another day!).
Here’s the strategy
The way that I plan to enjoy the holidays this year is to not buy excesses of indulgent foodโbecause once it is in my home, I will eat it all and much sooner than I had planned! I buy some of what I fancy. On the holiday itself, Iโll eat a reasonably nutritious breakfast, enjoy my Thanksgiving or Christmas mealโand all the treatsโand perhaps have a snack later on if I feel like it. Iโll walk or cycle over to my friendโs houseโwho is hostingโso that afterwards, the walk/cycle back will help with the post-meal lethargy and improve my digestion.
Tips for a quick recovery
Know this: if you do overindulge for a few days with all of the leftover food, fear not. There are a few things you can do for a quick food recovery to feel good and get back on track:
- Give leftover food to friends and family to take away with themโremoving any temptation to snack on them for days after.
- Schedule workouts in between the holidays so you commit to keeping up your normal routine. If you know youโll put them off, sign up for personal training, or arrange to go with a friendโthat way, youโre less likely to cancel. Once you exercise, itโs highly likely youโll make healthier food choices.
- Watch your favorite showsโbut not for hours on end. I have a tendency to eat the most amount of [mindless] calories in front of the TVโI sometimes canโt believe Iโve eaten the entire plate of food when I look down. Eating in this way is a sure fire way of consuming a lot of excess calories. Try to eat meals at the table or without the distraction of TV. Savor and taste your foodโeat slowly and mindfully.
- When you plan your grocery list for holiday food, also plan lots of healthy meals to make. That way youโre more likely to commit to getting back on track the day after the holiday because the food is already in your home.
My message is this: enjoy yourself and spend time with loved ones without worrying about eating too many holiday sweets. One day, doesnโt have to turn into a whole month of overindulgence. And don’t forget the sober weight gain strategy.
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