Holiday Tips to Avoid Overeating
By Dr. Alisa Hideg, MD, family practice
Group Health's Riverfront Medical Center, Spokane
Thanksgiving is over and we find ourselves hip deep in the
holiday season, full of good cheer and good food — sometimes too full. You may
have overindulged at Thanksgiving but that does not mean it is too late for
healthy holiday eating.
The first thing I recommend after overdoing something is to look
at the situation realistically. Depriving yourself of every treat or food you
like is more difficult this time of year. Better to aim for maintaining your
weight over the holidays, especially if you have had recent success with losing
weight.
Think About Emotional
Triggers
Sometimes holiday overeating is triggered by emotions and
memories, both good and bad ones. Before you head to a party or dinner, pause
to think about holiday foods and the memories connected with them.
Being aware of your feelings may help you overcome the
temptation to try to bring on happy feelings with an extra helping of
shortbread cookies or to smother bad ones with gravy.
Have a Strategy
Next, develop some strategies before you head to the party or
the dinner table to help you make healthier choices and to eat smaller
portions, especially of high-calorie holiday treats.
The following strategies can help. If one does not work for you,
try a different strategy at the next event or use a combination of strategies.
Drink a glass of water before you eat. Water
takes up space and is calorie-free.
Start with the fruits and veggies. Many
of us don't eat enough vegetables anyway, so take this opportunity to eat the
healthier options first. By the time you get to the cheesecake and chocolate
dip, you may find that you have less room to overindulge in high-calorie foods.
Skip the dips and dressings, especially the creamy
ones, or opt for a lower calorie version if available.
Eat slowly and wait 20 minutes before you go back for
seconds or dessert. From the time you are full, it takes about 20 minutes for
your digestive system to get this message to your brain. By waiting 20 minutes,
you might find you don't want seconds or dessert after all.
Try small amounts of multiple foods rather
than taking two or three servings of any one food. I like doing this because my
portions are smaller and I get to taste more dishes.
Limit your alcohol intake. I love a cup of holiday
cheer as much as the next person, but I do not love the empty calories.
Sparkling water, juice, and other beverages are good choices instead. There are
significant health risks to excess drinking.
If you do have more than one alcoholic drink, make a point to
drink a full glass of water between drinks. It will slow you down, fill you up,
and help keep you from getting dehydrated. I have a friend who started doing
this a few years ago and she drinks less — if for no other reason than she gets
tired of trips to the restroom!
If you are hosting a gathering, buy
the low-fat cheese for snack trays and recipes. Also buy the lower calorie
eggnog. If you make eggnog from scratch, use low fat or nonfat milk.
Before indulging in a holiday treat, stop
and ask yourself, "How important is this to me compared to my long-term
health goals?" Pausing to ask this question may make that frosted sugar
cookie less appealing.
Stick to your exercise routine during the holidays or
start one. And if you are feeling inspired, add five or 10 minutes to it.
Make a list of all the good reasons you do
not want to gain weight over the holidays or why you want to lose weight after
the holidays. Read the list every day and remind yourself of it whenever you
are tempted to overindulge.
Don't beat yourself up if you slip up at one
party or cannot resist the homemade fudge someone brought to work. Tomorrow is
a new day and you will have another opportunity to do better and feel good
about making healthy choices.
This column originally was published in the Spokesman
Review in winter 2011.
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