Seven Tips for Staying on Track During the Holidays

by | Dec 23, 2020 | Health, Tips, Wellness

Holiday is the perfect excuse for going off the track “once in a while”, except that, the “once in a while” often turns into weeks, months, or even years. As such, we forever live in regrets and the targets seem never reachable. After all, there are so many holidays in a year. Besides holidays, there are also events, birthday parties, weddings, colleague gatherings. The list is endless. It is a dangerous thought trying to convince yourself that this is going to be a one-off side track.

Healthy habits take years to cultivate, and days to destroy. While it is okay to go off track once in a while, it is important to recognize the risk of “holiday binging” and be prepared. Here are seven useful tips:


1. Drink plenty of water

Water not only keeps us hydrated and healthy, it also works magic to help reduce unhealthy eating behavior. When we are thirsty, we often go for unhealthy options such as sugar-added drinks. By always hydrating yourself with water first, you reduce the consumption of unhealthy drinks and foods.

2. Revisit your goals during the holiday season

Many people deliberately avoid the weighing scale during the holiday season because they know they are not going to like what they see. Even if you are giving yourself some extra indulgence, lying to yourself is only going to add to your mental burden. Check in with your goals regularly and have a solid, specific and detailed plan on how you are going to get back on track.

3. Don’t skip your training

Training does not work against your holiday spirit. Make your sumptuous dinner more enjoyable by sticking to your training routine. The endorphin released from a hard workout will make you happier. You don’t have to sabotage all healthy habits for the holiday only to slowly pick up and repair them afterwards.

4. Use smaller plates

We eat what’s presented to us. You will realize, when you switch to smaller plates, you will automatically reduce over-consumption of food.

5. Get up from the dining chair once in a while

The signaling of fullness sensation in the stomach to the brain is a complex process involving intricate neural and hormonal networks. Eating too fast often result in eating too much before we even realize it [1]. Obese subjects have been shown to choose more food and to consume more food per minute than non-obese individuals [2]. Getting up from the chair and do some chores helps as well. You may realize that you don’t feel like eating anymore after the little break. 

6. Mind-stomach connection

Mindful eating is an “in” thing. Simply put, try to understand your food better and appreciate the food in your mouth and your stomach, feel the satisfaction the food give you. Most of the time, we feel most satiated with the first few bites but we continue to eat past fullness because of the mindless momentum. So make sure you feel every bite. Before you take an extra bite, think to yourself: “Do I really feel like eating it?”

7. Explore healthier choices

You don’t have to go to the same hot pot restaurant every single time. There are plenty of delicious vegetarian/vegan restaurants, Mediterranean foods, or eateries with more vegetable and fruit options. Take the lead to suggest some healthier alternatives for gatherings.

Just as a yo-yo dieting pattern is harmful for your health [3], a “holiday binge” diet is a dangerous trap. While an over-obsession with healthy diet is not recommended, over-indulgence in unhealthy foods, even periodically, is definitely harmful to your overall health. What’s most important is to find a healthy, balanced lifestyle that you can stick to.

References

[1] MacDonald A, Why eating slowly may help you feel full faster. Harvard Health Blog. 2010. Link

[2] Stunkard A, Kaplan D. Eating in public places: a review of reports of direct observation of eating behavior. Int J Obes. 1977;1:89–101

[3] Strohackerâ, K., Carpenterâ, K.C., and McFarlinâ, B.K. Consequences of Weight Cycling: An Increase in Disease Risk? 11.

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