Surviving The Holidays

Holiday Survival Plan

The holidays are notorious time of weight gain for most people. Instead of gaining unwanted pounds this season, try my FREE HOLIDAY SURVIVAL PLAN. Just follow my daily tips to give yourself an extra edge against the holiday pitfalls. I look forward to helping you holiday-proof your waistline! Remember as you work to manage your weight through the holidays, small steps can add up. Take time to read the tip for each day and take action to minimize weight gain. 

Food/Eating Amnesia

Eating Amnesia Comes In Two Forms.

1. Eating something and forgetting that you ate it and not writing  it in the  log at all.

Classic examples: 
-A handful of jelly beans (or any candy) out of the candy jar.
-Three french fries off your child's plate.
-A bite of hot fudge sundae from your spouse’s dish.
-Forgetting you had a piece of bread from the bread basket.
-Not thinking the creamer in your coffee needs to be recorded. 
2. Forgetting how big the portion was when you go back later to log your food.

Examples:
-Estimating 1 tbsp of mayo on your sub, but really squirted on 4 tbsp. 
-Writing down a small cookie for 80 calories and it was really 250 calories.
-Thinking your bagel was 250 calories, but it is really 340 calories. 
-Estimating that you ate 1/2 cup of mashed potatoes but it was really 1 cup.
-Thinking you only used 1 tbsp of oil to dip your bread, but really soaked up 3 tbsp’s. 
Eating amnesia is not conscious and can really be a cause of major frustration for a lot of people who are trying to lose weight.  

 

 

 

Holiday Eating Guide

1. Don’t skip meals. This backfires because you come to the next meal over hungry and eat more then intended.  

2. Fill up on lower calorie, nutrient dense foods such as veggies, and lean cold cuts.

3. Make just one trip to the party buffet. 

4. Eat slowly and enjoy each mouthful. Hold your glass in the hand that you normally eat with to make finger foods less accessible. 

5. Avoid grazing while you cook. Little nibbles can really add up! When it’s time to eat, sit down and savor. 

6. Don’t waste calories on foods you don’t like or foods you can have anytime. 

7. Eat only when you are hungry & not because food is near. 

8. Don’t buy candy or goodies too far ahead of an event. Once purchased keep it out of sight.

9. Beware of liquid calories; eggnog, beer, soda, wine. They go down so easily and often do not add much nutrition to your intake, but add a lot of calories. 

10. Write a list of things to do other than eat (such as taking a walk, calling a friend, or housework), to have available when you feel bored, angry, frustrated, lonely, depressed or any way that leads to cravings. 

11. Choose only the foods you really want & keep the portions small. 

12. Don’t hang out near the food-socialize a distance away. This will prevent unconscious nibbling.

13. Use a plate for even the smallest snack - you’ll eat less. 

14. Contrast flavors, textures, and temperatures for more satisfaction in your eating. 

15. Be realistic. Trying to lose weight during the holidays may be a self-defeating goal. Instead, strive to maintain your weight. 

16. When you arrive at a party, avoid rushing to the food. Greet people you know - conversation is calorie free! Get a zero-calorie beverage and settle into the festivities before eating. Overall, you may eat less.