Holiday Control Suggestion #1: Eat low to high when you are evaluating calories. Begin with a broth-based soup or salad, then choose a lean protein, and hopefully, by the time you reach the part of the night where you are being offered cheesecake, Christmas cookies or triple-fudge brownies, a few bites will be all you need to feel satisfied or maybe none at all!
Holiday Control Suggestion #2: Hydrate! Daily rule of thumb, drink half of your body weight in ounces of water. It’s easy to confuse thirst with hunger, leading to mindless snacking that never satiates. For added detoxification, try adding ginger or lemon.
Holiday Control Suggestion #3: You can gain weight even if you eat healthy with veggies and fruits – the key is avoid the dips that often complement these healthy foods during the holiday events. Folks will often use healthy foods as “vessels” to gorge on unhealthy treats such as dips and more. Be sure you are not eating something based solely on its health-food aura and keep an eye on your portion sizes.
Holiday Control Suggestion #4: Three bites and then put the fork down! Stick to the three-bite rule for desserts: The first bite is the best, the last the grand finale, and every bite in between is the same. In three bites, you get the full dessert experience, you’re less likely to overindulge.
Holiday Control Suggestion #5: Go to social gatherings to gather…not to EAT! Use these times to socialize and be present rather than rummaging for holiday treats. A good idea is to “pre-eat” something with protein and vegetables to stabilize your blood sugar so you can keep your focus away from the food table and on your party guests.
Holiday Control Suggestion #6: Don’t “save up” calories in prep for a gathering. Fasting before a big meal can be detrimental to your controlled eating success. If you do not eat, low blood sugar from hunger increases cortisol levels, which leads to cravings for fatty, salty, and sugary foods. Instead of saving up for the big meal, nibble on healthy snacks like raw veggies, nuts, and fruit throughout the day to avoid a full-blown gorge fest. behind.
Holiday Control Suggestion #7: Sugar hides … you know the obvious places during the holidays were sugar lives such as cheesecake and egg nog, but watch closely the hidden places like sauces, seasonings, and processed foods. Sugar and carbs also hide in cocktails! Try to rotate – 1 cocktail then 1 glass of water then 1 cocktail and 1 glass of water, etc.