The holiday season is marked by festive lights, time with family, and lots of food and drink. It can be easy to gain a few extra pounds during this time of year, but this weight gain can be avoided with a few simple tricks. Jennie Norton, MS, RDN, CD, a Registered Dietitian Nutritionist at our Auburn, Burien, and Puyallup Clinics, discussed some of her favorite tricks for avoiding extra weight gain with Eat This, Not That!
7 Simple Tricks
Have an Accountability Partner
An accountability partner can help you navigate holiday gatherings and your food and drink consumption.
“Photos of food might be a fun way to share the experience and discuss the benefits and drawbacks of certain options available during a meal,” explains Norton. “Maybe both people even set weight goals ahead of time for the season (i.e., no change in weight by January 31). In that case, that might be a focused way to limit overeating or drinking excessively.”
Encourage Loved Ones to Participate in Holiday-Themed Movement Activities
“Encourage family members and friends to participate in holiday-themed movement activities after meals or as a break during the day,” Norton suggests. “Outdoor fresh-air walks or indoor-focused walks (if the weather is stormy) can also be easy options for the group.”
Practice Portion Control
“Aim to make half of your plate non-starchy vegetables. Examples include green leafy salads and cooked vegetables such as cauliflower, broccoli, cabbage, and Brussels sprouts,” she explains. “[In addition,] consider creating a ‘sampler plate’ of small portions of each available dish on the table so you don’t miss out on any favorite or enticing new dishes.”
Be Mindful of Your Hunger and Satiety During Meals
“It might be helpful to practice using the hunger scale partway through the meal to assess where you are, with one being very hungry and 10 being very full,” Norton suggests. “If you stop eating when you feel full rather than stuffed, you might be more comfortable after the meal and leave a little room for dessert.”
Address Holiday Stress Head-On
“Some people eat more food when stressed, while others find that they lack their regular appetite when anxious,” Norton explains. Rather than pushing your stress down, address it head-on so you don’t fall into your stress habits.
Dress Your Carbs
Dressing your carbs can be a game-changer in managing your holiday diet. It means adding fiber, protein, or healthy fats to them; this method can help you feel full longer. “For example, if a holiday guest brings a charcuterie board to the festivities, then you can nibble on a small plate of fruit, vegetables, nuts, cheese, and crackers in addition to a few pieces of chocolate,” Norton explains. This way, you can enjoy the holiday feast without worrying about overeating.
Get Enough Sleep
“Experts recommend that adults get seven to nine hours of sleep per night to help support a healthy body,” Norton says. “Several tips for improving sleep quality include keeping the room dark and cool like a cave (between 65- and 68-degrees Fahrenheit), maintaining a consistent wake time every day, limiting caffeine after 2 p.m., and tracking your sleep to determine any factors that might be reducing the quality or duration.”
Nutrition Services Near Seattle, Washington
RET Physical Therapy and Healthcare Specialists offer medical nutrition in-person at select locations and are available virtually to any client. For more information about medical nutrition therapy, please visit our webpage Medical Wellness Therapy & Medical Nutrition Therapy or schedule an appointment with one of our dieticians today.
