Surviving holiday weight gain without driving yourself crazy

Thanksgiving has come and gone with the holidays in full effect now. I’ll admit, I’m one of those people that really love this time of year. There are lots of special things we get to enjoy right now- Christmas music, holiday decorations and lights, winter clothes, and of course seasonal food. I know some of you may be feeling a bit anxious about holiday weight gain though. Especially if you’ve experienced it in previous years past. To give you a better handle on it, I’ve put together some simple tips that I believe will help you out. This year, I want you to think about making it easier for yourself without making it the center of your life. The holidays are about family, friends, gratitude, and should be an exciting time. Frankly, it’s not a great time to go on a new diet. I’m a huge fan of mindlessly losing or maintaining your weight, especially during a time of year when many are mindlessly (and effortlessly!) gaining weight.

  1. How much weight do you normally gain this time of year? Do you actually gain any? According to a study published in 2000 on 195 people in the U.S., the average weight a person actually gains between Thanksgiving and New Years is only about a pound. Although many of us perceive it to be more like five to ten or more. The real problem, however, is that it doesn’t typically come off, whatever you gain. So it just ends up being an additional pound each year compounding on top of the previous year. Now if you know you put on more, say eight to ten pounds….is it realistic to say that this year you are going to actually lose five pounds? What would be different? I’m going to challenge you to think differently and set an unconventional goal that you will gain only a fraction of what you normally gain. For example, if your typical M.O. is to put on ten pounds over the holidays, how about make it a goal this go around to only put on four pounds? If you fall in the average one or two pound weight gainers population, then maybe you can focus on maintaining your weight. Does that make sense? I hope so.
  2. When you are at a holiday party, stand at least slightly more than arms length from the buffet or food table. Ever notice where people like to socialize? People want to stand around the food because it’s where the action is. The problem is you’re going to mindlessly eat for possibly hours if you do that, consuming hundreds of extra calories that you didn’t mean to. This seems like a very simple concept because it is.
  3. Choose wisely on the first trip to the buffet. In a Cornell study, it was found that we tend to serve ourselves the most on that first plate. So, if you know that, choose the lowest calorie foods to put on your plate first. You can always go for a second round to get the richer foods such as dips, cheesy casseroles, and desserts. This way, you are filling up on salads, fruit and veggie platters, and lean proteins while saving yourself up to thousands of calories simply by switching up the order in which you served yourself. Think of it in terms of volume – a creamy pasta dish will have hundreds more calories per cup than a cup of salad with low fat vinaigrette dressing.
  4. Take smaller sips and bites. On a normal everyday basis you may eat like you’re trying to win a race. But at holiday parties, it’s about socializing and enjoying those moments spent with loved ones. I get it, sometimes it’s more stressful than enjoyable during holidays with family. But the foods we eat are also meant to be savored and enjoyed this time of year. They’re special around the holidays, are they not? You will feel more satisfied on less if you choose to eat and drink slower.
  5. Manage your emotions. I would be remiss if I didn’t acknowledge the fact that this time of year can bring up unwelcome emotions such as depression, anxiety, and even anger. If you have a tendency to stress eat this is particularly troublesome for you to manage your weight effectively. I have many past posts addressing this topic that work just as well during the holiday season as they do throughout the year. Remember that if hunger is not the problem, food is not going to solve it. This time of year especially is when we have to be intentional about separating food and our emotions:

Make food about food and emotion about emotion.

Here’s a few quick questions for you though: Why are you sad? Is there someone you can talk to? Are you just stressed because you’ve over-scheduled yourself? Has Christmas shopping overstretched your budget? What things can you address and actually do something about? And what things do you need to let go of?  Most importantly, what are your priorities? I learned a few years ago that when I am clear on my key priorities, it becomes easier to filter my decisions through them. For example, I may be asked to participate in three different “secret santa” gift exchanges, but if one of my key priorities is to manage my budget so that I am able to pay off past debts, the decision to decline the invitations becomes very clear. If I’m asked to volunteer to help with a holiday event but it’s during a time I’ve set aside to spend quality time with my children and they are a key priority for me, the decision to say no is not as difficult and the potential stress of broken promises to anyone is avoided.

Even if you choose just to use one of these, I think it will really change your outcome when you get to January 1. Imagine how it will feel making that resolution and not feeling like you are starting ten steps behind!

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free support group here.

 

Follow me for daily livestreams on Facebook

Instagram: TheOilRD

Email: contact@jillianmcmullen.com

Jillian McMullen, RDN, CSOWM, LDN

6 tips for surviving Thanksgiving

I love Thanksgiving. It’s a time to spend with people we care about, pause to be grateful, and we don’t have to purchase any gifts (yet.) I also happen to enjoy cooking on these types of days where I get to pull out recipes that I only cook once or twice a year.

I realize for many of you, this may be stressful because you’ve worked hard all year to lose weight and get your health on a better path. Maybe past years have thrown you off track, led to unwanted weight gain, or worse, started the reversal process of hard work earlier in the year. So how about we not go through another yo yo this year?

Here are some tips that I think will help you out:

  1. Eat breakfast. Possibly it’s been tradition for you to skip all eating occasions prior to the big dinner on the big T day. But this is really a set up for overeating until discomfort. If youve been in the habit of eating a healthy breakfast every morning, wake up like you always do that morning and have your normal breakfast. If you have room for improvement int his area, focus on protein. I’ve talked about this a lot in the past, but it’s really important to start your day off with 25-30 grams of protein to keep from overeating later in the day. If you are needing ideas for what this looks like in a breakfast, click here to get my free list of 25 breakfast ideas with 25 grams of protein.
  2. Get moving. It’s a popular day to sit on the couch, watch football or whatever is on television and relax and eat if you aren’t the one doing the cooking. What if you made a resolve to go for a thirty minute walk or three -ten minute walks? Exercise also helps with energy levels and will help combat that tryptophan crash coming later on. If you want to incorporate it into the day, plan some fun outdoor activities with the family such as tossing the football, tag, hide and seek (with the kids), corn hole, sack races, etc. If you’re in the snow, do snowball fights, bobsledding, make snow angels – whatever it is you do this time of year! (I live in Florida, so it’s realistic to say we could get our bathing suites on a run around in sprinklers!)
  3. Avoid taste-testing a meals worth of calories. This one’s for the cooks. Ever cooked a meal that takes a while and by the time it’s done, you really aren’t hungry? Maybe you eat anyway, especially on a holiday because you’re with a bunch of family and you’d feel bad if you didn’t? If you haven’t sat down for an actual meal at a dinner table in well over three hours, you should feel hungry. If you aren’t, check yourself on the tasting spoons. If we’re being honest, we have prepared most of our traditional Thanksgiving dishes no less than ten times and having one taste test max (if any) is necessary. If you continue to pick at the turkey, grab a spoonful of stuffing, grab a roll, grab a slice of yams, you could end up with 500 calories under your belt (literally) before you’ve even made a plate for yourself.
    • Chew mint gum or metabolic gum (made with essential oils) to help curb cravings and appetite while you are cooking.
    • Keep some fresh raw veggies next to your cooking area like baby carrots, cut up bell peppers, and sugar snap peas to satisfy the need to “munch” while you’re preparing the meal for a fraction of the calories.
    • Limit yourself to one plastic tasting spoon per dish and throw it out after you’ve tried it.
    • Elicit help in the kitchen to keep you accountable or better yet, consider a pot luck style dinner this year.
  4. Slow down before you run for seconds. They aren’t going anywhere. When you’ve finished that first plate, there is a 99% change you’ve had more than enough food, especially on Thanskgiving Day. This year, I challenge you to wait it out 15-20 minutes before you decide if you truly need seconds to feel satisfied with the meal. You may just surprise yourself since it takes the brain that long to get triggered by your body that you’ve had enough to eat.
  5. Review your menu and decide now if anything can be modified. Usually, certain ingredients can be substituted without making any difference in the finished product. Some of my favorites include reducing the sugar by 25-30%, using low fat or fat free milk for whole or 2% milk, fat free half and half for the full fat version, greek yogurt for sour cream, fat free evaporated milk for the full fat version or heavy cream, powdered defatted peanut butter for traditional peanut butter, reducing the nuts by 25%, nuefchâtel cheese for regular cream cheese, and low sugar jelly for the regular stuff.
    • Note some ingredient items can not be changed but a good rule of thumb to remember is that “baking is a science and cooking is an art.” In scientific projects, there are going to be less items that can be modified if you want the final product to come out the same. When cooking, however, you have a lot more flexibility to experiment with and still end up with an excellent result.
  6. Don’t freak out. Just be cool about this. It’s one day. Too often people are off to a great start, wanting to get ahead of the new year’s resolution game only to disappoint themselves on turkey day and fall totally and completely off the wagon until January 1 when everyone else is waking up from their eating and shopping and televisioning slumber. If you do none of the tips I outline in this post but just put your efforts on maintaining your weight and staying on track on every day that ISN’T an actual holiday (so saying no to leftovers, over-eating at holiday parties, binging on christmas cookies at the office) then you will be just fine.

What do you struggle with most during the holidays around your diet? I’d like to know for future blog post topics so I can help you! Comment below!

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free support group here.

Follow me for daily livestreams on Facebook

Instagram: TheOilRD

Email: contact@jillianmcmullen.com

Jillian McMullen, RDN, CSOWM, LDN