Holiday season- the time of year when healthy eating flies out the window.

After all, food (especially the kind loaded with fat and sugar) is the centerpiece of every office party, cocktail party, and family dinner. 

Perhaps you’re feeling anxious about all the impending overindulging…

And you’re dreading the inevitable holiday weight gain…

You’re overwhelmed by the sheer amount of food you have to face…

And you’d like to avoid the stress of a laundry list of New Year’s resolutions (that disappear halfway through January anyway)…

Well, I have the solution!

I’d like to provide you with a solid strategy (11 actually!) to avoid weight gain this holiday season.

These 11 strategies will help you to both fully enjoy the holidays and be healthy:

1.      Don’t Go to a Party Hungry

Have you ever gone to a party hungry, only to lose complete control and binge on all the chips, dips, and cheese?

Going to any celebration hungry will completely derail your healthy eating efforts.

When you’re ravenous, you lose self-control. 

Your brain tells your body “I’m STARVING!!” and your body listens and overeats.

And what does your body overeat?

The first thing it sees:

Spinach artichoke dip, chips, and fried mac and cheese balls…

And if you’re thinking, “I’ll just save up all my calories for the day and eat at the party…”

You’re destined to overeat, because you’ll see red and have no sense of how much you’re consuming.

Don’t worry, we’ve all been there.

But this year is different 😊

Eat regular, balanced meals during the day.

Then, before you head out the door to the gathering, grab a container of plain Greek yogurt and top it with blueberries and strawberries.

The yogurt is packed with protein to keep you satisfied and take the edge off any tinges of hunger.

And the berries are packed with antioxidants to keep your immune system running.

2.      Use a Plate

We’re all guilty of standing over the appetizers and cheese board, grazing and chatting and laughing and having a grand ‘ole time….

But then you think “Did I just eat that entire block of cheese?”

When you graze instead of using a plate, you have no sense of how much you’re eating.

Instead, use a plate, so you can visualize what and how much you’re consuming.

A smaller plate signals to your brain to eat less (science!).

Larger plates signal your brain to eat more.

So, opt for a smaller plate, like a 6-inch appetizer plate or dessert plate, and serve yourself what you would like to enjoy.

3.      Don’t Restrict

This is a biggie!

When you restrict certain foods or restrict yourself to a certain number of calories, your brain begins to crave (again, science!).

Craving leads to eventual bingeing.

Bingeing leads to feeling guilty.

Guilt leads you back to restriction.

And the vicious cycle continues.

Stop this cycle in its tracks by committing to not restricting yourself.

Have a favorite food you look forward to every Thanksgiving?

Me too, it’s called Mom’s Pecan Pie.  And you bet your bottom dollar I’m having a slice of it.

Yes, a SLICE.

Most dietitians will tell you to “simply have one bite and reallllllly enjoy that bite.”

Ugh, worst advice ever.

Have the food you most look forward to.  The food you can’t wait to eat.

And savor it. 

Find the middle ground of not having too little (cue restriction-binge cycle) and not having too much (cue holiday weight gain).

This strategy is a lifetime-skill. 

Embrace it now, and you’re likely to find yourself feeling free and easy around food 😊

4.      Pay Attention

There’s a point when you’re eating a particular food when it simply doesn’t taste as good as that first bite or two.

It’s the law of diminishing returns.

The more you eat the food, the less delicious it is COMPARED to that first glorious bite.

A food starts out delicious, but over time and at a certain point, it loses it’s charm.

Pay attention when you’re eating to the point where this happens.

If you are in tune to when this happens (it requires mindfulness, attention, and slower eating), you are more likely to put your fork or spoon down.

This can dramatically prevent you from overeating.

5.      Drink More (…Water)

We store the excess calories from alcohol in our abdomen as fat.

And those who are already overweight are more likely to gain weight from alcohol.

Sugary drinks and those made with cream (Bailey’s, eggnog, sangria, mixed drinks with soda) can clock in at 500 calories per drink!

To burn that off, you’d have to exercise for an hour…

And who really has time for that during the holidays?

A few tips to drink less alcohol and more water:

• Water fills you up, so drink a big glass before the appetizers and meal to fill up some empty space in your stomach

• Drink a glass of water after every alcoholic beverage to keep you hydrated and prevent excess drinking (and calories…and hangovers…)

• Choose red wine, a glass of champagne, or a mixed drink made with tonic instead of those made with sugar and cream

6.      Have Perspective

Does eating one or two salads over the course of two months make you healthy?

Certainly not.

Just like eating one or two holiday meals is not going to wreck your diet, body, or health.

Holiday weight gain comes from overindulging and overeating several times a week for the several weeks of holidays.

Holiday weight gain does NOT come from overindulging or overeating one or two meals.

Adopt the perspective that the holiday season is not a season of eating.

So, when indulging, plan ahead.

Pick the one or two meals that you are most looking forward to in terms of the food being served.

And enjoy yourself.

Without restriction. 

And without bingeing. 

The rest of the season, eat in moderation and balance.

This perspective will keep you feeling healthy, light, and in control during the holidays 😊

7.      Compete

Healthy competition is….well, healthy.

Grab a friend or family member to exercise with during the holidays.

Support each other with your healthy eating plans.

And if you compete a little on the treadmill, I’m OK with that, too 😉

8.      Avoid Guilt-Trips

Many friends and family members will try to guilt you into eating things that you simply don’t want.

“Just have a bite, it won’t kill you…”

“You always used to eat this, what happened?...”

“I made this JUST for you!”

Remember, you have complete control over what you eat.

Often times, friends and family members will feel defensive with your healthy choices, and might think you are judging them for not eating as healthy as you.

The solution for you to eat healthy and their defense walls to come down?

Explain to them WHY you are eating the way you are eating, on a very personal level.

Don’t explain healthy eating in general terms “too much sugar will make you fat… or fried food isn’t healthy…”

Anyone’s defenses would go up when hearing this.

Instead, try saying “I’ve started to eat less sugar and I am really loving how I feel.  I have so much more energy in the day and feel more focused at work and more present with my husband and kids.”

Who would continue pushing if they heard this?

9.      Keep Portions in Check

Here’s the thing about excess food.

Not only can it cause you to gain weight as body fat…

But that excess body fat can actually increase your risk of certain cancers. 

Reflect on the ways that weight gain can affect you, your health, your energy, and your body in other terms besides not fitting into those jeans.

10.   Meal Prep

You know how I feel about meal prepping 😉

It is THE best way to eat healthier.

When you’re prepared…

When you have healthy meals and snacks on hand…

When you feel organized and set up for success…

When you have satisfying and balanced food at your fingertips…

You will simply eat healthier.

If you need help with this, I’d love to help!

I created a system to help you meal prep 3 recipes and 2 snacks in 1 hour (or less!) each week. 

If you want to learn this system, simply message me (chelsea@victae.com)

This system is seriously a gamechanger and will change lives.

11.   Get Some Sun

Winter months mean shorter days and less sunlight.

When you lack sunlight, your levels of serotonin drop.

This drop in serotonin can increase your risk of depression and food cravings!

Go for a walk outside (you only need 15 minutes of sun each day to see the benefits).

Or consider a vitamin D supplement during the cold, darker winter season.

Those are the 11 ways you can avoid weight gain this holiday season!

Which one is your favorite?

Which ones will you choose to implement?

I’d love to know! Drop me a line at chelsea@victae.com