12 Ways to Stay Healthier for the Holidays
Sleep - Sleep affects hormones that control hunger and appetite. Stay rested, and it will be easier to make mindful food choices. Didn't sleep well? Take a nap during the day so that you’re well rested for the festivities. If you are exhausted, it will be tougher to say no to the temptations.
Eat - Skipping meals and snacks earlier in the day will make it more likely that you overeat later in the day. If you keep your blood sugar stable throughout the day with regular meals and snacks, it will be easier to stay on track later.
Hydrate - Thirst mimics hunger, so it is best to drink a class of water before eating. Shoot for at least 64 oz water daily to avoid those feelings of hunger that are actually thirst.
Eat slower - Be mindful about slowing down and really tasting and enjoying your food. Eating slower also gives your brain more time to recognize you are full, which can help prevent overeating.
Protein and fiber - Fill your plate with protein and vegetables whenever possible. Combining lean protein with fiber from vegetables will help fill you up with fewer calories and keep you feeling satisfied longer.
Stay in the game - If you overeat or make a food choices you regret, don’t beat yourself up. No one is perfect. One single indulgence is not going to ruin your diet efforts. Refocus and get right back into your healthy routine.
Visualization - Think about your meals, parties, and social gatherings ahead of time. Picture yourself enjoying the company, looking and feeling great, making mindful food choices, and waking up the next day feeling great. If you've visualized yourself successful in these scenarios ahead of time, it will be easier to execute when the time comes.
Remember the three bite rule - Limit treats to three bites. Three bites of anything will not ruin your diet. Plus, the first three bites are always the best anyway!
Skip seconds - Be mindful about the food you fill your plate with the first time around and eliminate the option of going back for more.
Alcohol - Skip the festive holiday cocktails and punches, which are usually packed with sugar, carbs, and calories, and stick with wine, champagne, and spirits like tequila and vodka on the rocks or mixed with soda water. Furthermore, drink a glass of water between every alcoholic beverage. This will slow down your alcohol consumption and help you stay hydrated.
Have a snack - Grabbing a low-calorie protein snack before you head out for a meal or party helps curb your appetite, making it easier to say no to the bread basket and other temptations. It becomes less about willpower when you aren't feeling overly hungry.
Take a walk - If you anticipate indulging at a holiday party, schedule a walk, bike ride, or another form of exercise you enjoy for the day of and day after the festivities. It will help you stay focused on your health goals during a season of temptations, and you'll burn some extra calories at the same time.
