Many people develop an all-or-nothing mindset when the holiday season runs around, telling themselves that they will simply get back on the train for healthy eating at the beginning of the new year. On the other hand, some people spend the holidays in fear of eating and say no, thank you for any offer for filling or dessert.
Good news: you do not have to fit into one of these categories as it is quite possible to stick to your healthy eating plan while fully enjoying the food and celebrations that make the holidays so enjoyable. Here is how.
. 1 Bring your own meal to the party
There is no better way to share your healthy intentions with friends and family than to make them a nutritious meal. These days, you can find all kinds of healthy recipes online that are consistent with any diet that you can imagine. For example, try theseor .
Oh, and if you want to save some money on the healthy ingredients you need, read.
. 2 Practice Mindful Eating
can have a big impact on your weight and overall health. That does not mean you have to eat alone and in silence all the time (because boring), but you should make sure that you pay attention to your food.
Appreciate the smells, tastes and textures of food as well as the environment and the people you are with. You may find that mindfulness helps you to eat less.
. 3 Beware of kitchen counters and office spaces
If there are two holiday hotspots, kitchen counters and office spaces are literally the perfect choice. It's so easy to take a handful of the treats that lie around as you pass, but resist the urge to resist. You will enjoy the food more if you actually sit down to have a meal instead of shoveling a bite on the way.
. 4 Do Not Save Sleeping
Have you ever noticed how much you crave sugary or salty foods when you're exhausted? This is not just in your head: lack of sleep can seriously change your appetite. Research has shown that poor sleep is associated with increased food intake and an increased risk of weight gain. So make sure you get enough Z at night.
. 5 Keeping stress under control
During the holidays, all our normal duties and responsibilities are enhanced by holiday shopping, additional cooking, taking care of children out of school, hosting guests and attending events. If it feels too much, it is likely. Try to save some time for yourself and relax – high stress is associated with overeating, especially with overly tasty foods that usually contain lots of fat and sugar.
. 6 Pack on the Protein
protein is the most filling. Studies suggest that consuming a lot of protein can reduce your appetite and help you lose weight as well as weight.
. 7 Refill Fiber
Dietary fiberand, like protein, helps keep you full. High fiber foods also tend to deliver fewer calories with more volume, which means you can be satisfied with fewer calories.
For example, a cup (about 100 grams) of broccoli contains only 31 calories and contains 2.4 grams of fiber. Fibrous foods such as vegetables and whole grains also contain vitamins, minerals and antioxidants to keep you healthy.
. 8 Do not go hungry in a grocery store.
Going hungry in a grocery store can make you run a true version of the shopping cart dance: wipe everything off the shelves as you pass by. This is especially risky during the holiday season when the aisles are filled with biscuits, cakes, sweets and other goodies.
Try a snack or a meal before shopping so you do not end up with a cart full of peppermint patties and Snickerdoodles – you save money and calories.
. 9 Also, do not cook while you are hungry.
One or two taste tests can turn a good meal into a fantastic one. However, if you are hungry, some taste tests can easily be extended to a complete meal. Combat the temptation to prematurely consume the prepared meal by snacking before setting up the store in the kitchen. Bonus points, if it contains fiber, proteins or healthy fats that keep you full.
10th Limit liquid calories.
During the holiday season, meetings are planned every weekend (and on many weekends), from friend groups to work groups to family celebrations. All these events are usually alcohol, and I'm not talking about skinny margaritas.
No, they are all eggnog and hot chocolate and pecan pie martinis. While one or two do not improve or interfere with your diet, try making simple drinks from alcohol, a low-calorie blender, and berries or citrus fruits. For example, vodka and mineral water with crushed raspberries and blackberries provide a refreshing, low-calorie (and pretty!) Beverage.
. 11 Stay Hydrated
Sometimes your body sends brain hunger signals when you're actually just thirsty. There is no one-size-fits-all for water intake, but a good approach is to drink at least 300 ml of water every one to two hours, and more when you exercise. If you drink enough, you can prevent false famines and prevent you from taking foods that you do not really want or need.
12th Do not let others influence you
If you frequently have comments like "This is all you will eat?" or "Really, no dessert?" Tell friends and family when enough is enough. Nobody should be ashamed of his eating habits, whether he eats healthy or not. Do not let others influence you – hold onto your weapons and eat as you like.
. 13 All in moderation
Treat yourself to some pampering, if you like, even if you are dieting. It's the holidays and you can not eat Granny's home-made pumpkin pie every day. You should not feel guilty about enjoying the food you love while spending time with people you love. Confining yourself to certain foods can make you want more of these foods and eventually overeat them.
fourteenth Use smaller dishes.
With smaller plates and bowls you may be tempted to eat less. People tend to fill their plates no matter how tall they are. So you could pack a bigger plate with a lot more food than you need. This trick also works if you like to go back for seconds – if your first plate was small, going back for seconds will not necessarily compromise your healthy intentions.
15th Plan ahead
If you are serious about keeping your daily routine healthy during your vacation, you should plan ahead. For example, if you sit down for dinner in a restaurant, check the menu online beforehand. So you have the opportunity to look at ingredients and nutritional information, rather than opting for a pressurized meal in the restaurant.
The information contained in this article is for educational and informational purposes only and is not intended to be considered as health or medical advice. Always consult a doctor or other qualified healthcare provider if you have questions about a disease or health goals.