Oh yes, here they are again, holidays! This is ridiculous, because this is the time that we all look forward to, and yet there is still this fear ... the fear of weeks of overeating and the inevitable weight gain. For many, this is quite predictable. In fact, the average American gains 7-10 pounds during the months of November and December. But really, who can resist all these delightful trees of rest?
Many, on the other hand, never get an extra pound for the holidays. I am usually one of them. “It's because you are a nutritionist and you never enjoy a meal,” you say. "Never!" that's what i'm talking about. I like a lot of products. Many products in moderation. “Wow, word moderation. So is abuse. ” Yes I agree. But pretty much it is true. You can enjoy a variety of products, if you keep them in moderation. Over-indulge in? No. Pamper a little? Yes.
Now, perhaps you already think that this is not fun. What holidays, if you can not eat until your stomach is broken for two, and you need to take an extended siesta for your grandmother's lazy boy? I hear you. We all have traditions that we expect and almost crave at this time of year. For many, for food, one of them. As already mentioned, we are afraid of overeating this season, but we also expect it and do it anyway. It looks like an unbreakable vicious circle. How do we get out of the hellish judgment of hell!
One of the first steps is to recognize the problem! The problem is that when we overeat, we constantly retell our natural hunger / fullness signals, which historically lead to dysfunction, to such an extent that we cannot even tell when we are hungry and full. We begin to eat for pleasure or pain instead of physical needs. It makes us eat often and in parts much more than we need.
What to do? This is where some basic attentive food tips can come in super useful. This may not change your life immediately, but believe me, over the course of several weeks and months, you will gradually tune in more and be able to nourish your body better with what it needs, rather than what your desires tell you about it.
Daniella's Five Tips for Holiday Celebration:
1. Recognize your areas of weakness and where they occur.
Recognition is always the first step, isn't it? You need to assess where your problem areas lie. Is it sugar? All carbohydrates? Salt? Large portions in general? All of the above? Is there a problem in the workplace? At home? At family gatherings? Late night? All of the above. Think about foods that you simply cannot stop eating, and where you will find them during the day. Write it down.
2. Make a daily and weekly plan.
Remember that most of the gradual weight gain comes from a small but cumulative overeating throughout the holiday, not just at Thanksgiving and Christmas. Make a plan for yourself so that you have a clear idea of what you want to eat every day and stick to it. Having a plan frees the mind to think about other more important things and even frees it from considering cravings, especially when you know, according to your “plan,” that they are not an option.
* If you need help in drawing up a holiday plan, come to me for ideas!
Continuing this, keep a diet diary when you go. Writing down what you eat, at least for a short period of time, increases your attentiveness around what you eat and helps to avoid accidental snacks. When you have to think more about what you eat, you tend to make the best choice. Therefore, put a pen on the paper (or finger on the phone) and continue to track a couple of weeks during the holidays.
3. DO NOT AVOID ALL YOUR FAVORITE PRODUCTS. This is probably the worst thing you can do, especially since you are starting something new. In my experience, the more the food is hiding, the more you want it. I say all foods are allowed, but portions are controlled. This is the key. Make sure you put it in the plan and stick to a specific part. * Do not forget that the first 1-3 bites of any food are most satisfying. The word like, like, like. Enjoy the hell out of every bite. When this enjoyment is over, place the plug. Save the rest for another day. I know it is difficult, but try it!
4 , Watch your physical activity! I can't even tell you how many people let go of their exercises during this time, because they are “too busy.” Oh no. This is unacceptable. We all have additional things that we add to our daily itineraries due to holiday things, but easing the exercises is not one that we can cut. Reducing exercise can increase the risk of depression (especially if you are already at it), reduce willpower around parts of food and, of course, add extra calories to your day, because you do not burn these bad boys. In fact, my advice is to INCREASE your exercise during the holidays! Make November and December the most suitable months. You will not regret coming in January, when everyone else pulls out their apologies to the gym!
5. Always load fruits and vegetables.
Basically, when in doubt, choose fruits and vegetables. These beauties are crammed with vitamins, minerals, fiber and antioxidants ... all you need to withstand any unhealthy choices found during the festive months. You will feel much better and get less weight if you fill your plate with food at every meal.
Bonus tip: relieve stress, but you can! Stress always worsens the diet (not to mention the ruins of our holiday). Before the holidays succeed, think right now that will help you alleviate stress and make a plan to do it regularly. Read a book? Get together with a friend? Meditate or breathe deeply? Yoga? Quick escape? If you are happy with the holidays, counteract this this year and start to relieve stress with the schedule!
Remember these tips when you move through the next weeks and months, and good luck when you are traveling to another great holiday season!
