It's that time of the year again. Just when you're recovering from all the festivities during Thanksgiving, the holiday rush sweeps in and sends your schedule - and your dietary habits - into a frenzy.
There's no need to panic, of course. Although the holidays contain a "dietary minefield" of foods rich in fat and calories, you can still enjoy the season while eating what you want.
The Right Mindset?
Studies have shown that the more a person follows strict diets, the more vulnerable they are to temptation compared to those who indulge.
Sharon Richter, a dietitian from New York, says there's no need to deprive yourself of the food you want to eat.
"Depriving yourself will only leave you feeling frustrated," says Richter.
Elisa Zied, a nutritionist and author of the book Nutrition At Your Fingertips, says you can indulge but still fend off the extra pounds.
"You can have fun without throwing away your healthy habits," adds Zied.
How To Avoid Holiday Weight Gain Without Depriving Yourself
Don't skip lunch. It may seem smart to skip lunch and your afternoon snack time altogether in order to prepare for a night of holiday feasting, but doing so may have consequences.
Debbie Bermudez, a clinical dietitian in New Orleans, says showing up to a party ravenous could likely make a person more susceptible to making unhealthy food choices.
With that in mind, she suggests munching on a light lunch such as half a turkey sandwich or green salad with tofu. Before the event, you can then snack on a few crackers and string cheese, so you can still leave room for supper.
Exercise early in the morning. Research has shown that exercising first thing in the morning can help reduce cravings for food rich in fat. Scientists used brain scans and found that respondents moved more during the day and acted less to pictures of delicious food, compared to days when they did not exercise.
Be extra picky. Professor Tim Church, an obesity expert from Louisiana State University, says perusing the buffet for stuff you really want to eat can help you avoid the ones you don't really like. For instance, if you like eating sliders, you can leave sushi or avoid tuna rolls. Church says eat the food you really want, but eat in moderation. That way, he says you can avoid the cravings that can affect your dietary habits.
Take dainty bites. A report published in the American Journal of Clinical Nutrition revealed that people who ate bites as big as a tablespoon took in 25 percent more food than those who took teaspoon-size nibbles. Richter says tinier mouthfuls of food can slow down the pace of a meal and prolong the time you spend enjoying the meal. "So you feel satisfied with less," she adds.
Lastly, make sure to get a decent amount of sleep. If you're hosting a holiday party or finishing your last-minute shopping, you're probably getting fewer hours of sleep, which can affect how you eat.
A past study revealed that those who slept five hours or less had lower levels of leptin compared to those who slept for eight hours. Leptin is a hormone that controls how full a person feels. The more exhausted you are, the hungrier you will feel, says Richter, which can eventually result to weight gain.
In the end, you don't have to chastise yourself during the holidays. You can still eat healthy while indulging in your favorite meals.
