The Seasonal Seven: Avoid Holiday Binges

Ok, let's face it, this is the time of year when eating gets totally out of control. Americans think they have a license to eat anything and everything in the name of the Holiday Season.  The average American gains 7 pounds in 6 weeks and doesn't lose it! No wonder 70% of you are overweight and obese! WTF! WOW The Fat!

Here are a few tips to curb your appetite and your holiday binges.

1. Eat normally throughout the day. Skipping meals causes increases in cortisol, the stress hormone which contributes to belly fat and breaks down muscle tissue.
2. On that same page, skipping meals will cause you to overeat later in the day. You really won’t save any calories that way.
3. Look for the green.  In other words, look for the vegetables at a party first.  Fill up on that first, then find some protein...if you are still interested in the “fun food” you won’t eat as much.
4. Watch portion sizes.  If you decide to indulge, you can have a small portion and save tons of calories.  Think moderation. A small piece of pie, a small serving of potatoes, you won’t feel deprived.  And you won’t overdo it either.
5. Use a smaller plate.  For buffet dinners - use a 9” or salad plate for the entree.  Fill up on salad, then use the smaller plate for the entree too.
6. Alcohol - Choose beer or wine - both are around 100 calories on average. Mixed drinks and alcoholic punches can pack over 500 calories or more.
7. Take your time eating.  Parties tend to rack up calories because we aren’t really paying attention to what we are eating. 
8. Really parties are all about the people, the food is a bonus.  Focus on the people instead of the food.
9. Ask if you can bring the vegetables and dip - even a full-fat dip and vegetables is better than a lot of the appetizers you could be eating.
10. Aim to Maintain.  You don’t have to lose through the holidays but let’s not put on the Seasonal Seven
11. Avoid fast food by having snacks with you. Head the the grocery store and pack the refrigerator with pre-cut vegetables that can be eaten with pre-portioned hummus or apples and peanut butter are a quick snack that is portable.  Always have a portion controlled snack-sized bag of nuts in the car, 20 almonds and a bottle of water will hold you until the next meal without all the added fat and unhealthy additives of the fast-food choices.
12. Think about calories as something you spend - like money.  Id you are a female, most fall in the under 1500 per day category.  For males under 2000.  Spend them wisely!  Gross, store bought, frozen appetizers vs home made anything - you pick.
13. Go for a walk.  Park your car as far from the door as possible.  Burn a few more calories - it won’t kill you to walk.

I am passionate about our community getting healthier.  I have helped thousands in my almost 20 years...

Do you have any tips you would like to add?