Holiday parties can end in regret for a number of reasons, overindulgence very often being top amongst them. Overindulgence once in a while isn’t really a problem, but during the holiday season when parties are often at least a weekly occurrence, those extra treats can really add up and derail your weight management goals. So how can you enjoy your holiday parties without overdoing it?
Staying on track through the holidays requires advanced planning. Before you head out to a party, or to your office break room for that matter, I recommend making a deal with yourself. What are you going to drink? How many drinks? What snacks are you really looking forward to enjoying? Pick one or two you will allow yourself to have and then switch to healthy options. By doing this, you are starting off with a game plan right out of the gate with clear limits to follow. You also get to start off your night with enjoyment without overdoing it so you will feel even better afterwards.
Very often, these plans will require you to be your own accountability partner, but you may be able to recruit your partner or friend to hold you accountable to sticking to your plan. If you know yourself and know you are the type who needs that external accountability (and there is nothing wrong with that!) then make sure that your accountability person is someone you trust, someone you know will hold you accountable, and that it is not a relationship that could suffer as a result of your accountability arrangement.
Know Yourself and Strategize
Do you struggle with self-control? Are you a mindless eater? Are you easily swayed by others? It’s really important that you know yourself – your strengths and your weaknesses.
If you know that you like to pick at foods or are a mindless eater, then choose a place away from the food table to station yourself to socialize. When you get food, portion out what you want onto a plate, even if it’s chips and dip, and walk away. Give yourself some time before returning for the table for more. Very often, if you distract yourself with socializing or playing a game, you will forget about that urge to indulge some more. You might also find that you weren’t actually still hungry – don’t forget that those treats trigger pleasure receptors in your brain that make you want more even if you’re not actually hungry.
If you find that you eat more or drink more in social situations, try to find people to hang out with who are moderate themselves more or maybe aren’t drinkers. Likewise, if you have that one friend who is really not a good influence, ie. “come on! One piece of cake won’t kill you!”, try to avoid one-on-one time with them. You could also try being very honest and up-front with them: “I really am trying very hard to stay on track tonight and your support would mean a lot to me. I really don’t feel like having another piece of cake.”
Making sure you drink plenty of water throughout the gathering is key. Not only will it help pace your drinking, it will also help you control your eating as water can make you feel more full. Drinking water between drinks or plates or even bites can also help slow you down so you can check in with yourself and see if you really want/need more of whatever treat you’re thinking of.
Bring Something Healthy
If it’s a gathering where people are pitching in by bringing different dishes, why not bring something healthy you will want to eat? You might worry that you’re being selfish or will catch some flack for bringing something healthy or that no one will eat it, but I can guarantee there is at least one other person there trying to keep on track as well who will be grateful that you brought it. Plus, you will be guaranteeing yourself a healthy option that you enjoy to focus on after you’ve had your treats.
These are health tips from a certified health coach who has had her own struggles with staying on track in the past (spoiler: it’s me) and, while they are helpful, I have to say that you really must be committed and ready to make this holiday season different for them to truly work. Advice is only as useful insofar as you are committed to following it, so that commitment and readiness are critical for the success of any health goals.
So, are you ready to make this holiday season different with balance and commitment and start your New Year off in health and wellness? Comment below with your goals!