Avoid overindulging during the holiday season.

By Myra Williams, Vice President, Health Services Division, HMSA

The holidays are approaching, and that makes me nervous. There seems to be one common theme that dominates this time of year – food. Studies show that almost all Americans gain weight between Thanksgiving and New Year’s Day.

All year, I work hard to manage my weight and exercise regularly, and I’d hate to see my discipline go down the drain. That’s why I’m working on a plan to keep things in check over the next few months. With the right tools, strategies and mindset, you can control your weight and stay on track.

Below are some tips I will try to implement over the holiday season. I hope you’ll gain some insight and develop a plan that’s right for you. Here’s to good health!

• Mindful eating. Holidays are usually filled with social gatherings, and you can easily end up deep in conversation next to the pastry table, nibbling away without realizing it. Try to avoid temptation, be conscious of what and why you’re eating, and remember, “out of sight, out of mind.” A good tip is don’t sit near the buffet at a party or in front of the goodies during your office meeting. Or, chew on a piece of sugar-free gum during social gatherings. The holidays are also a busy, stressful time. Don’t use unhealthy foods as a method to cope with stress, reward yourself, or justify a quick meal.

• Keep a food journal. Write down everything you eat to monitor your intake. Having to account for every calorie helps you stay disciplined and organized. A detailed list makes it easy to assess what and how much you eat each day and identify habits you need to change. It’s also a great way to ensure that you’re eating a balanced diet. Plus, having it in writing forces you to take an honest, hard look at your eating habits. 

• Portion control. ‘Tis the season for overindulgence. But there are ways to enjoy the foods you love without sacrificing your diet. The key is moderation. If you’re faced with a large spread, survey all the choices first. Then develop a plan – using a small plate, fill three quarters of it with healthy items, like vegetables or lean meat. Allow yourself a small helping of that “gotta have” food, but be choosy. If you’re a glutton for pumpkin pie, for example, you may have to skip the mashed potatoes. It’s also a bad idea to go to a gathering hungry. Instead, have a high-fiber or high-protein snack before you go, like an apple or low-fat yogurt.  

• Stay active. The holidays are a busy time for most people, but that’s not an excuse to slack on exercise. In fact, the holidays are a crucial time to keep fit. It will boost your energy level, curb your stress, and help you burn calories from those holiday treats. Remember that exercise doesn’t have to happen in a gym. If you’re out holiday shopping, for example, do a few extra laps around the mall before you leave. Or, take part in an American Thanksgiving tradition – football. Toss the ball around with your family before or after dinner. It’s a great way to exercise, de-stress, and spend time with the people you love.