"If I can just get through the holidays." "Why do the holidays last so long?" "I just can't say no to grandma's pecan pie."
Americans eat like no other country. That's sounds like praise; it is not. The holidays last longer in the United States with the effective combination of Halloween, Thanksgiving, and Christmas/other holiday.
The other American sport is waiting to get through the holidays and then start exercising or dieting or some combination because of the weight gain.
But why wait until January 2? You can start now to be more attentive to yourself. This isn't to say that temptations don't abound and family pressure is not a worthy opponent. But starting now shows you can defeat the worst of the battle in the beginning and not the end.
The adult average holiday weight gain is 1-2 lbs. Perhaps you are on the upper side and normally gain 4-5 lbs. If you have a goal to lose 20 lbs. right now, being smarter now means you will be further along to your goal and winter won't be as disheartening in 2018.
You want to indulge because
- it's [fill in the blank] holiday time
- everybody is doing it
- winter is cold and dark
"Everybody" probably needs the same break you do. Winter is cold and dark long past New Year's Day. As for the holidays, well, you can still have a little fun.
Thanksgiving is one meal that somehow has stretched out to 8-9 meals. Start your Thanksgiving Day with a sensible breakfast filled with fiber. Snack on almonds around lunchtime. Drink plenty of water. There is football all around: throw a few passes, run a few routes before dinner. Or have your spouse run some routes while you help in the kitchen.
Do your best with the meal. Have sweet potatoes and pie. Have sweet potato pie. Fill up on turkey and vegetables. Have a bit of everything. One meal is only one meal.
When Black Friday comes, don't trample anyone. Eat some leftovers. Ease down from Thanksgiving with slightly above average eating but not at the pace of Thursday. Spread the leftovers love around. If you think you'll have too much food on Thursday, invite more people to Thanksgiving dinner.
By Saturday, you are relatively back to normal. You might be moving more because Friday (hopefully) is a holiday.
Repeat this for Christmas (if you celebrate). Ease into the food on Christmas Eve night. Ease out on Boxing Day (December 26).
Chinese proverb: the more you eat; the less flavour. The less you eat; the more flavour.
Thanksgiving is about family and friends. The holiday party can often involve friends of friends where food is the kingpin.
If you are popular and get invited to a few parties, pace yourself. Snack before you go so you won't be as tempted.
No one will judge you based on how much you take at a party unless a) you are a hog. Bad guest. or b) so little that your hosts are offended.
Everyone loves in between. Be that type of guest. Listen more than you chew. Talk more than you chew.
If you need to indulge, switch to healthier party food such as vegetables and dip or guacamole w/pita chips.
When you do take the food, take the plate and walk away. Keep a safe distance from the food table.
Treat drinking like eating: everyone loves in between. Drink just enough to be interesting but not be an embarrassment.
Alone again, naturally
Sometimes, life or circumstances leads to being alone at holiday time.
Invest in yourself. Use that time to come up with a new strategy. Catch up on reading. Give of yourself instead of overindulging. Treat yourself to non-food treats such as getting a massage or going to the movies.
If you know someone who might need a boost, invite them to the Thanksgiving table. Or have them come over on Friday for leftovers. Thanksgiving is a sharing holiday. Find some way to include someone.
Starting now is a better strategy
"I'll start losing weight after the holidays." You probably won't.
If you think your family won't understand your need to do better, they will understand a lot easier if you enter the holidays with mindful eating. If they hear you won't start until later, they aren't likely to think you are serious.
BalanceofFood.com advice coverage
If you haven't seen your relatives for awhile, tell them you started a month or two months ago. They won't know. Let them know you have some momentum going. If you've started, they may not try as hard to get you to stop. You can offer inspiration for someone else.
Don't forget the fun
You can have fun over these next few weeks. You don't need to set a record for fun, but allow some indulgences. Pick ones that are important. Have a little bit of a lot of foods instead of a lot of a few. Portion control can be critical. A few seasonal nuts with high fiber can be your friend.
In the gift-giving season, give yourself the gift of mindful eating. If you do that well, mindful eating won't be a gift you will tire of having so soon.
photo credit: ChooseMyPlate.gov
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