1) Separate food from emotion. The holidays are a wonderful time to
reunite with family and friends and celebrate special traditions, but be aware
of the food-emotion connection that is especially dominant during this special
season. If all of your family traditions revolve around food, you may need to
make a few new traditions so the focus is on relationships and sentiment,
rather than only on food.
2) Get a grip on holiday stress. Plan ahead: make to do lists, take
alternate routes to avoid busy holiday traffic, don’t wait to the last minute
to do holiday shopping, delegate cooking and baking chores when possible. The
less stress, the more you can enjoy the holiday and the less likely you will
be to engage in stress eating,
3) Draw your strength and enjoyment from the true meaning of the season.
4) Volunteer at a shelter or donate toys during a children’s gift drive.
Stepping outside of yourself can help put things in perspective.
5) Think it through. Before you sit down to that holiday party buffet or
Christmas dinner, visualize yourself taking small portions, turning down
second helpings and taking only a sliver of pie. Imagine how strong and
determined you will be as you handle those fattening temptations. Psych
yourself out for success.
6) Wear snug fitting clothes so you will feel uncomfortable if you eat
too much. Unbuttoning your pants to let your gut hang out is never attractive.
7) “Smaller size me.” When you eat on a smaller plate, you create the
visual effect of more food. You will eat enough to satisfy your hunger
without over-indulging. Slowly eat small portions of those holiday “must
haves” and wait at least 15-20 minutes to see if you are still hungry before
eating more. If eating on a different plate is not an option, space your
servings out so that the plate is covered with smaller portions of food.
8) Remember: Nothing tastes as good as being fit feels. Yes, food tastes
good. But, keep in mind that you will get to eat every day of your life- for
the rest of your life. Save some for later.
9) Think ahead. The holidays only last for so long, but there’s no need
to keep a souvenir of extra weight gain. Imagine that traditional post-
feasting hop on the scale. How will you respond to a rise? To a decrease?
To no change? You determine your future and it starts now.
10) Stay hydrated by drinking plenty of water, but keep alcohol consumption
to a minimum.
11) Eat healthy snacks and mini meals throughout the day. This will help you
avoid the dreaded starvation binge.
12) Have fun! Allow yourself to relax in your confidence and your ability to
make the right decisions.
13) Look for more tips online at www.SuccessfulFitness.com
Melinda Rice is a fitness consultant and writer based in Northern California.
She manages Successful Fitness (http://www.SuccessfulFitness.com), a personal
training program that incorporates concepts of psychology, nutrition,
wellbeing and fitness into a Lifestyle Transformation plan. You can reach her
at melindarice@comcast.net.
Submitted by:
- Name: Melinda Rice, CPT
- Date: 01/10/06 at 11:35
- Email: contact@successfulfitness.com
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