Pediatrician Dr. Tanya Altman gives her kids nut butter and sliced apples, cheese sticks, berries and yogurt prior to a party and advises that parents focus more on what kids should be eating rather than what they can’t or shouldn’t. Teach them what’s important to eat for their brain and body: protein, fresh fruit and veggies, dairy, and then sweet treats in moderation are fine for a holiday dessert.
Survey the buffet before filling your plate
When filling your plate, registered dietician Ashley Koff suggests using her Better Bites & Sips Rule: When choosing what you eat or drink, it should be a seven to 10 on a scale of one to 10, where one is medicine you have to force yourself to swallow and 10 is the best bite or sip you’ve ever had. Anything else, pass on, as we gain weight and get unhealthy from all the three to sixes we consume because they are “just there.”
And weight loss specialist Dr. Adrienne Youdim tells patients, “Eat what you want, provided that half your plate is green. By necessity, this cuts down on heavy stuff when you gotta get greens in.”
Make time for exercise
Don’t skip workouts, and be active whenever possible to burn off those holiday indulgences before they start to accumulate around your midsection. Take the stairs at the mall, park farther away at the grocery store, do pushups and jumping jacks while watching TV, and plan active outings for your family.
Be wary of bite-size offerings
Get on the scale regularly
A new study in the British Medical Journal found that people who weighed themselves at least twice a week did not gain the typical 1 to 2 pounds that the average person gains over the holidays. If you hate weighing yourself, you can also choose a pair of snug pants to try on weekly to make sure your weight isn’t creeping up.
Get enough sleep
Eat less the day before or after indulging
Manage your calories like finances, nutrition physician Dr. Zhaoping Li suggests. If you have to borrow money, make money right away. It can be helpful to eat water-rich foods when you aren’t going out to fill up with fewer calories. When you don’t have social obligations, eat lots of non-cream-based soups, vegetables, yogurt, fruit and smoothies to balance out the extra calories you will be consuming the rest of the time.
Get rid of leftovers
If you are having a party, stock up on Tupperware and send guests home with the leftovers, especially tasty holiday desserts. Not only will they appreciate the holiday spirit, you won’t be tempted by less healthy leftovers for the next few days.
Try implementing as many of these tips as possible, and you may be pleasantly surprised when you step on the scale in January.
Dr. Melina Jampolis is an internist and board-certified physician nutrition specialist and author of several books, including “Spice Up, Slim Down.”
News credit : Cnn