Vaults - Lose Weight Over the Holidays

Many people try not to gain weight over the holidays. But if you’re already working hard to lose weight, why stop now? With a little effort, you can actually lose weight over the holidays. Here are a few simple strategies that work.

Use a smaller plate

According to the latest research, you’ll eat 30% fewer calories if you fill up a smaller plate, because a smaller plate gives you the illusion that you’re actually eating more food.

Never show up hungry

Let’s face it; during the holidays most of us like to “save up” our calories for the party or holiday dinner. The problem is if you’re starving when you show up you will most likely overeat.

A better strategy is to eat several small meals with protein, carbs and some healthy fats throughout the day to keep your hunger in check. And never show up at a party hungry.

Have a glass of water before your meal

Believe it or not, you will tend to eat more when you’re dehydrated, so drink a glass of lemon water before your meal.

Cut back on the alcohol

Most people who drink consume at least 10% of the total calories from their meal as alcohol. So if you want to cut down on the amount of calories you’re consuming just skip the alcohol, or cut the calories in half by mixing your wine with sparkling water. Half the wine equals half the calories.

Get moving

You don’t have to go to the gym, just plan a family hike after breakfast, or a walk around the neighborhood after dinner.

Serve the healthiest foods first

If you start your meal with a simple salad or a bowl of fruit, you will tend to eat less of the other stuff available. It sounds crazy, but research confirms that the first foods you see at a buffet will influence how much of the other stuff you eat.

So here’s a simple trick or “hack” that you can use to eat healthier over the holidays, with very little effort. Serve the healthiest foods first. Not with or after the other stuff. Start your meal with a fruit or vegetable salad. Then eat the other stuff.

Develop coping strategies for emotional triggers

For most of us the holidays are about family gatherings and being around people that often push our buttons. So it’s important to develop healthy coping strategies to deal with our emotional triggers and unresolved relationships, instead of turning to food.

One simple strategy is to recruit a friend or spouse to be the “interrupter” between you and anyone who typically triggers your unresolved relationships.

Remember, you can lose weight over the holidays without depriving yourself or counting calories. Just keep in mind that one meal won’t make or break your plan. However, if every meal becomes a holiday treat, you’ll find yourself spinning out of control very quickly. This doesn’t have to be the case.