{"id":1029,"date":"2015-11-20T11:19:30","date_gmt":"2015-11-20T18:19:30","guid":{"rendered":"http:\/\/uwyoextension.org\/uwnutrition\/?p=1029"},"modified":"2024-12-02T10:49:38","modified_gmt":"2024-12-02T17:49:38","slug":"tips-to-avoid-holiday-overeating","status":"publish","type":"newsletters","link":"https:\/\/uwyoextension.org\/uwnutrition\/newsletters\/tips-to-avoid-holiday-overeating\/","title":{"rendered":"Tips To Avoid Holiday Overeating"},"content":{"rendered":"\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t\t\t\t\n

The eating frenzy began at Halloween and will now continue through the Christmas and New Year\u2019s holidays. But the parties and eating won\u2019t end then, as we will still be feasting until the Super Bowl and Valentine\u2019s Day are over. But don\u2019t worry, it isn\u2019t necessary to hibernate during all of the festivities to avoid packing on those extra pounds. There are easy ways to change your behavior and still enjoy yourself without becoming an unofficial member of the holiday weight-gainers club.<\/p>\n\n

Five a Day<\/h2>\n\n

Strive for Five a Day: Eat five or more servings of fruits and vegetables a day. They contain fewer calories and more nutrients than other foods. Plus, they are high in fiber, so they make you feel fuller.<\/p>\n\n

The Importance of Protein<\/h2>\n\n

Make sure that you eat some kind of protein at meals, which will help keep you full longer.<\/p>\n\n

Be Picky<\/h2>\n\n

Don\u2019t be compelled to make all of the trimmings for your holiday meal. Be selective and only prepare the foods that you and your family enjoy the most.<\/p>\n\n

Be An Intuitive Eater<\/h2>\n\n

Learn to recognize hunger cues such as an empty stomach feeling or rumbling in your stomach. Eat only when you are hungry and stop when you are full. Eat slowly and carefully.<\/p>\n\n

Don’t Fill Up on Appetizers<\/h2>\n\n

Make sure you are hungry when you sit down to eat a holiday meal. This may mean passing up the appetizers and treats before the meal.<\/p>\n\n

Portion Control<\/h2>\n\n

Only put modest portions of the foods you like on your plate. Don\u2019t go back for seconds unless you are still hungry. Save room for dessert if you like it, but only if you really like it.<\/p>\n\n

Take Time to Enjoy It<\/h2>\n\n

Eat slowly and try to make the meal last at least 30 minutes. Enjoy fun and upbeat conversations with family and friends during the meal. Let the food be a part of the celebration and not the whole purpose of the celebration.<\/p>\n\n

Indulge When Needed<\/h2>\n\n

Allow indulgences but limit them. Set a limit for treats and stick to it. Even just one indulgence a day may require you to reduce your caloric intake somewhere else or burn extra calories. Sample only the really special stuff. Eat what will give you the most satisfaction. When you eat a treat, enjoy the taste, texture, and the whole experience of eating it – don\u2019t just devour it.<\/p>\n\n

Alternatives<\/h2>\n\n

Find some baking and cooking alternatives that are lower in calories and more nutritious but that still allow fun time in the kitchen with family and friends.<\/p>\n\n

Don’t Be Afraid to Say No<\/h2>\n\n

Don\u2019t get caught up in the whirlwind of parties, family gatherings, school functions, etc. It is OK to say no. Over-commitment causes stress, which can actually cause weight gain.<\/p>\n\n

Fill Up On Nutrient Dense Foods<\/h2>\n\n

Eat some raw vegetables or other low-calorie food before you arrive at the party. This way, you will feel full and won\u2019t eat as much of the high-calorie party foods. Take small tastes of food at a party rather than full portions. Don\u2019t taste or eat everything that is offered to you at a party. When attending a party, focus on the people, the conversation, and the ambiance of the party rather than on the food.<\/p>\n\n

Don’t Be In a Rush<\/h2>\n\n

Let others go through the buffet line first. It is very likely that the most enticing and calorie-dense foods will be gone, which will eliminate many temptations. After you fill your plate at the buffet line, find a place to sit that is far away from the food. Don\u2019t linger by the buffet table where you can easily graze on all of the delicious foods.<\/p>\n\n

Alcohol Intake<\/h2>\n\n

Go easy on the alcohol. Drinking can mask your true hunger and can increase your body\u2019s production of the stress hormone causing weight gain.<\/p>\n\n

Turn to Non-Food Enjoyments<\/h2>\n\n

Being alone for the holidays can be fattening. It is easy to feel left out and to feel sorry for yourself, but don\u2019t console yourself with food. Share the joys of the holidays by pampering yourself and sharing yourself with others by volunteering, going to church, attending special holiday shows and programs, watching festive holiday movies, and gathering for a game or craft night.<\/p>\n\n

Make Physical Activity a Priority<\/h2>\n\n

Make it a priority to do some type of physical activity every day. Exercise is a major factor in both preventing weight gain and losing weight. Don\u2019t let anything interfere with your physical activity. Maintain your exercise program throughout the holiday season. Taking care of yourself is the best gift you can give.<\/p>\n\n

Avoid the Snowball Effect<\/h2>\n\n

Don\u2019t fall into the trap of the \u201csnowball effect.\u201d Just because you overeat or skip your exercise time one day during the holidays, don\u2019t let it be the excuse that can sabotage you during the whole holiday season.<\/p>\n\n

To get through the holidays, keeping your waistline thin takes some thought and planning. The best way to keep holiday weight gain at bay is to spend time remembering the true meaning of the holiday season.<\/p>\n

Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

The eating frenzy began at Halloween and will now continue through the Christmas and New Year\u2019s holidays.<\/p>\n","protected":false},"featured_media":5443,"template":"","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_links_to":"","_links_to_target":""},"categories":[421,957],"tags":[1498,1497],"class_list":["post-1029","newsletters","type-newsletters","status-publish","has-post-thumbnail","hentry","category-healthy-living","category-newsletter","tag-holiday-eating-tips","tag-overeating"],"acf":[],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/uwyoextension.org\/uwnutrition\/wp-json\/wp\/v2\/newsletters\/1029","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/uwyoextension.org\/uwnutrition\/wp-json\/wp\/v2\/newsletters"}],"about":[{"href":"https:\/\/uwyoextension.org\/uwnutrition\/wp-json\/wp\/v2\/types\/newsletters"}],"version-history":[{"count":23,"href":"https:\/\/uwyoextension.org\/uwnutrition\/wp-json\/wp\/v2\/newsletters\/1029\/revisions"}],"predecessor-version":[{"id":19417,"href":"https:\/\/uwyoextension.org\/uwnutrition\/wp-json\/wp\/v2\/newsletters\/1029\/revisions\/19417"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/uwyoextension.org\/uwnutrition\/wp-json\/wp\/v2\/media\/5443"}],"wp:attachment":[{"href":"https:\/\/uwyoextension.org\/uwnutrition\/wp-json\/wp\/v2\/media?parent=1029"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/uwyoextension.org\/uwnutrition\/wp-json\/wp\/v2\/categories?post=1029"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/uwyoextension.org\/uwnutrition\/wp-json\/wp\/v2\/tags?post=1029"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}