Tips on not gaining weight during the holidays from a Nutritionist!

Here are some tips so you don’t fall into the “weight gain” trend over the holidays.

• Be realistic, not every day during the next two weeks is a “special occasion”.  If you are celebrating more than twice, choose which 2 events you are going to enjoy, and for every other event eat healthy.   Eat before attending, arrive after meals or leave when they are served, or bring your own food...
• Eat super clean & healthy (whole foods, no refined sugar & 90% water) every day so you can enjoy your two chosen events.
• Stick to your exercise routine, yes, it’s busy but make sure to get those workouts in.   
• During your chosen special events:
  1. If you plan on drinking, make healthy goals on how much you are going to consume and stick to it.  No more than 2 drinks for women and 3 for men in one day is the recommendation (5+ drinks is classified as binge drinking), if you are over 50 years of age it's generally half those amounts.  Choose wisely, avoid high sugar drinks such as coolers and things mixed with pop/soda or juices.  For every alcoholic drink, have two glasses of water before consuming another alcoholic beverage.  1g of alcohol is 7 calories you can’t burn off.  Our body does not use calories from alcohol, so keep this in mind when setting goals.   
  2. Water, drink lots of water it will help curb your appetite and lessen cravings.  If you are drinking alcohol don’t have anything else but water, if you are not consuming alcohol enjoy a few special drinks but set a goal and drink 2 glasses of water in between each serving. Don’t drink your calories and watch those sugars.  Water is always the best choice.  
  3. Don’t’ just sit there and eat.  Suggest activities that do not involved eating, games are great, going for a walk to look at holiday lights, take pictures.  Bring crafts for the littles one’s set them up and stay busy.   Help, do dishes or clean up to avoid binge eating on after supper snacks or drinks.
  4. Enjoy the food but make wise decisions and watch your portions.   Watch those appetizers and fingers foods, it’s easy to over do it and they are often very unhealthy for you.  
  5. Desserts, have one, even if it’s a “healthy dessert”. if you can’t control yourself avoid the dessert table or go and get some fresh air when they serve dessert.   There was more than enough sugar in the rest of the food you ate (salad dressings, sauces, it’s everywhere not just desert).
  6. When your event is done, so is the less healthy eating, don’t bring home leftovers, don’t go home and eat something unhealthy, go home and have some water and give your system a break.  Get back to eating healthy everyday until your next event. 
  7. #1 tip, host if you can and just make healthy foods (healthy does not = tasteless and no fun) & small healthier deserts!   This is a Win/Win situation, no worries for you & the gift of health for your guest!
•  Learn to eat healthy and establish a healthy lifestyle that you can live 90% of the time so when special occasions come up you can enjoy yourself and have fun without worrying about weight gain.

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Dana Clark, CNHP, CHN, CHC, CLE