Research shows that people do not lose the weight they gain from winter, so here are a few tricks and tips to not gain that weight! I always find it so hard to eat healthy during the holidays because your family wants you to try everything and they always say, "go back up for seconds!" Some dread the holidays because they know they will gain weight. On average, a US adult consumes 3000 calories at their holiday meal. So enjoy your holiday but don't over eat because you feel obligated!
1. Smaller portions
Studies have shown if we are served more, we will eat more. If it's on your plate, you're most likely going to eat it so load your plate up with bites of each thing so you can try everything! Only eat something if you truly enjoy it, skip the foods you know you don't like. When you are eating, take 20 seconds to enjoy each bite. This always tricks your mind into thinking you're more full than you actually are! And lastly, acknowledge your stomach's full feeling. If you know you've had enough, stop. If you're no longer hungry, you don't need to keep eating.
2. Snack before (and bring your own healthy snacks)
Most people skip breakfast and lunch because they know they will be eating a bigger meal for dinner. Snack throughout the day, especially if you're the one making all the food (they often never take a break that day). Some healthy snacks to choose from would be whole wheat sandwiches with lean protein, nuts, and whole fruits and veggies.
3. Healthier Desserts
Try incorporating more fruit into your dessert! Some awesome healthy desserts I've found are black bean brownies which adds fiber and protein (are are also gluten free and vegan). And they aren't a huge taste difference from regular brownies. Another dessert I found was mini pumpkin pies which are 52 calories less than a slice of pumpkin pie.
Mini pumpkin pie recipe: http://www.prevention.com/food/cook/7-healthy-holi...
Black bean brownie recipe: http://minimalistbaker.com/vegan-gluten-free-black...
4. Burn calories and hydrate!
Keep moving throughout the day. Take a walk before dinner starts, throw football with your family after dinner, and laugh! (this will burn calories almost effortlessly). Make sure you're drinking plenty of water that day as well! I recommend bringing a water bottle with you and making sure you finish at least half before you start your meal.
5. Alternative ingredients and foods to try
Use vegetable oil instead of butter to provide your heart with healthy mono and polyunsaturated fats. Use two percent milk instead of heavy cream. Two percent milk has much less saturated fat and you’ll still get a similar taste/mouthfeel. Try mashed cauliflower and see if your family can even tell a difference from mashed potatoes! Instead of your regular stuffing recipe, try a quinoa stuffing.
Most importantly, have fun with your family and enjoy your time together! Happy Holidays everyone!
