Below are some simple tips to support you through the remaining holidays
(and beyond really). Use these to help maintain your health!
#1 Sip on broth-based soup. Soup is a low energy density food, which means it provides fewer calories
per gram - therefore you can eat a nice serving of soup, relatively low
in calories. Have a cup of broth-based soup before a meal or as the meal
can help fill you up, so you don't overindulge in higher-calorie foods.
Bonus Tip: eat soup 30 minutes before your main meal to let your stomach
register your food, helping to eat smaller portions of the more calorie
dense foods being served.
#2 Move away from the munchies. When socializing, avoid positioning yourself close to appetizer and hors-d'oeuvre
spread. This will not only help keep you more engaged in the conversation,
but you will also not be tempted to eat between every other word. By stepping
away from the food, you can focus on the people you are with.
Bonus Tip: When you eat, serve yourself on the plate. Think about the food
you are eating, enjoy the smell, taste, and flavors of the meals. When
#3 Stock up on healthy foods and keep them handy. Prepare for your success by planning in advance. Therefore, empower yourself
by stocking up on nutritious and portable foods you can stash in your
desk, car, gym bag, briefcase or purse. Store fresh seasonal fruits on
the counter or top shelf of the fridge for easy access! (Clementines,
grapes, bananas, pears, apples)
Bonus Tip: Avoid going shopping or to a party on an empty stomach. Keep
office goodies out of view or in an inconvenient location.
#4 Delay satisfaction. At an office party and you really want another piece of cake? Instead
of depriving yourself, which will probably lead to overindulging later,
take it home for later. Often times delaying satisfaction can lead to
realizing you did not need another serving or if you do still want it,
you can slow down and savor it instead of trying to eat before your next meeting.
Bonus Tip: Allow yourself to be more flexible this time of year. By giving
yourself permission to savor holiday foods you'll be less likely to
overeat and binge when your favorite foods are offered to you.
#5 Maintain a health and wellness journal. Food journaling has long been known as one of the most useful tools for
helping people manage their weight. However, sometimes a food journal
can get mentally exhausting if you are only thinking about the calories
you consumed. Instead, shift the focus to health and wellness journal.
Track of sleep habits, physical activity, mindful food moments, holiday
joy, and if you choose to track food intake, pay attention to hunger and
fullness cues along with your enjoyment of the foods. Pay attention to
that Apple watch, give the Loseit! App or MyfitnessPal a try, or write
it down in a notebook J
Bonus Tip: Use the journal to explore what makes you feel both mentally
and physically healthy.