The holiday season means feasts, festivities and lots of food. And, if you’re naughty, Santa might bring you an extra five pounds around your waistline.
Now that the Holidays are here, how can families ensure that they don’t overeat and can maintain weight management?
- Exercise more in the days before the Holidays. This will help you burn extra calories that you may eat during holidays or periods of stress.
- Eat breakfast. This will help control your hunger throughout the day and help you avoid over-indulging.
- Lighten up the recipes. Try using fat free or sugar free ingredients in your favorite recipes to cut down on the calories.
- Watch your portion sizes. Skip the temptation of a second helping and enjoy a desert instead. There will be leftovers for tomorrow to enjoy again!
- Slowly saver your food. Eating slowly will help you to feel full and satisfied without over-indulging.
Everyone overeats sometimes.
If you eat too much, wait until you are hungry again to eat. Rather than continuing to eat out of guilt or by the clock, listen to your body. It probably won’t need food as soon so you may not be hungry for your usual snack or even your next meal. This is key for weight management!
When you get hungry again, ask yourself, “What do I want?” and “What do I need?” Don’t punish yourself or try to compensate for overeating by restricting yourself. If you try to make yourself eat foods you don’t really want, you’ll feel deprived and fuel your eat-repent-repeat cycle. Trust and respect what your body tells you because it’s likely that it will naturally seek balance, variety, and moderation. You might notice that you’re hungry for something small or something light – maybe a bowl of soup or cereal, a piece of fruit or a salad.
Lastly, don’t use exercise to punish yourself for overeating. Fitness is a fun way to maintain weight management year-round while adding muscle, increasing self-esteem and improving bone and joint health. Be active all the time and use the fuel you consume to live a full and satisfying life that teaches the importance of a healthy, active lifestyle to your children and improves your kids’ health.
Now is probably not the best time to start a diet. Instead, try to maintain your current weight and make a promise to lose any extra pounds after the Holidays by visiting your personal trainer or taking athletic training classes. Or, if you know a child or young adult with special needs who needs fitness motivation, suggest our ZamDance class on Friday nights from 5pm – 6pm. Our Friday night ZamDance class allows participants to express themselves through dance in a way that builds confidence, creates empowerment and unites a community that accepts them as they are – while in a glow-in-the-dark environment.
Happy holiday eating!