Mastering the Holiday Diet Slump
According to research conducted by OnePoll on behalf of Quest Nutrition, 87% of Americans experience increased food cravings during the holiday season and 75% experience guilt after giving into their cravings.
What's more, 97% of Americans admit to giving into their cravings during the festive season, and 46% of Americans said that their willpower to resist cravings is lowest during the holiday season.
The saddest part of this survey? 3 of 4 Americans experience remorse after giving into their cravings, and more than half (58 percent) say those feeling of regret dampen their holiday spirit.
It has been shown that Americans gain about 1 pound throughout the holiday season, starting in early October. And while that may not seem like very much, the problem is that it is much harder to take it off than you would think and so it compounds.
Couple that with the fact that 3 out of every 5 resolutions made at the New Year is focused on health and wellness, but that 80% of people drop those resolutions by February, and you have a recipe for a holiday disaster. Bah Humbug!
The good news is, there are a few things that you can do to avoid the dreaded holiday weight gain and keep those energy levels high to keep you decking the halls and jingling all the way!
Bring a Dish. When you are invited to a party - BYOD. Use this time of year to test out all of those healthy Pinterest treats that you pin all year long, waiting for a time to use them. Or, if you’re hosting, set the parameters. Create a Sign Up Genius (or a simple spreadsheet) and ask for specific appetizers and desserts. Think veggies and hummus, salsa and whole grain tortilla chips, fresh fruits, and baked apples. Then you create the menu for the dinner.
Make ONE Plate. Portion sizes in America are out of control. Do yourself a favor. Make a fist — that is the size of your stomach when it’s empty. Now spread your fingers out as far as they will go — this is how much food it takes to fill your stomach. But the fun part is, your stomach will keep expanding as long as you are shoveling food into it. So be thoughtful and intentional about what you are putting on your plate, fill it once, and then go wash some dishes or have a convo with a friend. Let the food settle in and enjoy that yummy full feeling (instead of that nauseous stuffed feeling).
Sip Water. For each alcoholic beverage you consume, down a glass of water. And if you feel yourself getting buzzed, grab a sparkling water and add some ice and a twist of lime. The fact of the matter is, many times the only reason people drink in social situations is because it’s SOCIAL. As long as you have a drink in your hand, no one has to know that it’s not a vodka tonic! And you’ll save yourself the bloating and headache tomorrow.
Don’t Ditch Your Barbells. Many times, the first thing to go in a busy person’s schedule is their exercise routine. However, getting up and exercising in the morning not only helps to release those feel-good endorphins, but the mere act of getting in a workout can change the trajectory of your choices for the rest of the day. More people make healthy decisions after working out than not. Make time for your exercise regime. Your mindset will thank you.
SAY NO. Set boundaries around your time and keep them! You do not have to go to every single holiday party. You do not have to volunteer at every gift wrap station. Tis the season, but not at the expense of your mental wellbeing — or at the expense of the time that you are spending with your family. Look at your calendar and carefully choose what you will say yes to, and then make the most of those moments.
Finally, DON’T SAVE YOUR CALORIES. Are you someone who says, “I’m going to save all of my meals today and not eat so that I can indulge at the party later”?? STOP! You will become famished and start SHOVELING FOOD DOWN YOUR PIE HOLE FASTER THAN IT HITS THE TABLE and scare all of the children. Plus, when your body thinks you’re starving it, it will start storing fat to feed itself off of, and NO ONE wants that! It leads to bloating, and low energy, and it’s just a whole lot of no good.
You CAN make it through the holiday season in one piece. Don’t feel overwhelmed and defeated before it even starts. And remember what the holidays are really all about — spending time with those you love the most in the world, showering gifts on those around you, and being all up in that holiday spirit.
Ready to learn more about how I can support you through this holiday season and help you keep those 2019 resolutions? Book a free discovery call with me TODAY and we will get you started on the path to true wellness!