From fudge to frosted cookies, it seems even the most
disciplined weight watchers can struggle with temptation during the holiday
season. Lisa Frazier, clinical dietitian at Cox Medical Center Branson, is
sharing her top 10 tips to help you avoid packing on any extra pounds this
season.
“The key is planning ahead and then sticking with that plan,”
Frazier said. “If you are going to a party, plan ahead and have a healthy snack
beforehand so you are not tempted to overindulge. If your week nights are
jam-packed with activities, plan ahead and have a quick, healthy meal ready to
put together at home. With a little forethought, you can make it through the
holidays without putting on an extra pound.”
Plan ahead: Think
about your schedule. If you have evenings when you will be short on time, plan
ahead and have all of the ingredients on hand for a quick, healthy meal.
Maintain: Do not
put undue pressure on yourself by trying to lose weight. Make a goal of
maintaining and not gaining this holiday season.
Make time for
exercise: This time of year, schedules are busy, it gets dark early and it
is often cold out. While an evening walk might not be ideal, look for creative
ways to work exercise into each day such as walking on your lunch break or make
a lap around the mall before you start shopping.
Don’t get too hungry:
Getting too hungry can set you up for bad decisions. Curb those hunger pangs by
keeping healthy snacks on hand. Fruit, nuts, fresh vegetables or cheese sticks
are great for taking the edge of off hunger.
Follow the 15 minute
rule: While you may be hungry when you sit down for a meal, don’t assume
you will need a second helping to feel satisfied. Start by eating a small plate
of food slowly and take time to enjoy what you are eating. Wait 15 minutes
before going back for more and only go back for that second helping if you are
still hungry.
Limit your alcohol:
A glass of wine can have the same number of calories as four cookies and a pint
of lager often has the same number of calories as a slice of pizza.
Take the focus of off
food: From cookie exchanges to candy-making parties, often our holiday
gatherings revolve around food. Instead of putting the focus on food, consider
making a craft together or spending that time volunteering instead.
Heading to a potluck?
Take a healthy dish: We tend to take our most indulgent, delicious dishes
to share with our family and friends. Don’t forget that healthy dishes can also
be delicious and you might just start a healthy trend.
Don’t just jump in line:
If you find yourself at a buffet line, take some time to see what your options
are before jumping in line. Plan what you want to eat and only put those items
on your plate.
Use the buddy system:
Don’t be tempted to overeat by large, restaurant-sized portions. Split an entrée
or dessert with a friend. This saves calories and money.
For great, healthy recipes, visit CoxHealth.com.
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