8 ways to survive holiday meals so you won’t have to diet after the New Year

Here come the holidays… fat… sugar… weight gain…

Not necessarily.

If you go into this season with some knowledge and a game plan, you can still enjoy the “goodies” and not be desperate to lose weight when it’s all over.

Weight gain typically comes from poor food choices, super-sized portions and going into a meal in starvation mode… all of which you can easily avoid.

A little planning ahead will allow you to enjoy holiday meals — even desserts — alongside your family and friends, without worrying about how you’ll lose the weight after the new year.

Related: The best holiday food to hamper holiday weight gain

However, don’t think that just because you’re making a plan, you’ll be deprived and limited. On the contrary, think of it as a way to allow yourself to relax and enjoy those holiday meals. Chances are you’ll feel better than everyone else around the table when it’s over, not bloated or stuffed… just satisfied.

8 mealtime strategies that will help

1. Don’t arrive starving. Be sure you eat a regular meal before arriving for holiday lunch or dinner. Never sit down at the table with your stomach rumbling! Of course, the idea behind not eating before the holiday meal is to leave more room for all the special dishes you’ve been looking forward to. But you’ll regret it later. Eating too much can cause some nasty headaches, stomach pain, constipation or worse — you could spend the latter half of your holiday alone and on the toilet.
2. Start with soup or a drink of water. If soup is on the menu, you’re in luck. It will satisfy your taste buds and start to fill up your stomach. If there’s no soup, a glass of water before your meal will fill a portion of your stomach. We’re not saying you should drink to keep from eating. But a glass of water before you eat might help to keep you from overindulging.
3. Use a smaller plate. If your host’s holiday ware includes mega-sized plates, try asking for one of their “every day” smaller plates. To fill a large plate, you’ll need large amounts of food. A smaller plate will look generously full of smaller portions.
4. Greens first, meat second, grains last. Fill half your plate with greens or other vegetables, and the other two quarters with lean meat and healthy grains. You can try everything, just in the right proportions.
5. Only eat when you are hungry. I know, easier said than done, with all those platters going around. But hear me out… The trick here is to tune in to your body and what it’s telling you. If you are full, don’t reach for a second serving of your aunt’s sweet potato casserole because you only get it once a year. Try this: After everyone has eaten, ask the host if she minds if you fix a plate to go. That way you can enjoy your favorites the next day.
6. Avoid the rolls. In a lot of families, rolls, cornbreads or muffins are just part of the deal. But on the holidays, when the number of casseroles and specialty dishes is exponential, bread just becomes filler. Why fill up on bread when you can have a serving of your sister’s home-made lasagna?
7. Take time to digest. Wait at least 20 to 30 minutes after finishing off your plate of turkey and mashed potatoes before you decide to reach for more or dessert. It’s quite likely that you’re craving that extra serving more for how good it tastes than because you’re actually less than full. If you’re afraid none of your favorite pie will be left if you don’t get some right away, go ahead and cut a piece and set it aside. I bet when you’re ready to eat it, you won’t be able to eat the whole piece.

Which leads us right into strategy #8 …

8. Eat slowly and enjoy your food. Don’t wolf it all down in two minutes. If you’ve truly savored that turkey, those potatoes, and the rest of it, chances are you won’t be reaching for more unless you’re truly still hungry.

And about those mashed potatoes… have some, just go easy on the butter or apply a smattering of gravy. Better to eat them than to feel deprived later on, which will only lead to overeating after the fact.

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About snacking and dessert

I touched on desserts earlier, but because this is where things can get the better of most of us, you may need reinforcements…

If possible, find out what’s for dessert ahead of time. Decide what you’re going to indulge in. Pick the one item that will satisfy your “sweet tooth” or taste preferences the most.

Cut that piece of cake or pie in half. And, if fruit is being served, it should take up more room on your dessert plate than the cake.

And about those bowls of chips, candy and such that get passed around before the meal… be prepared to walk away.

Spend the time you’d ordinarily spend munching with your friend or relative who’s slaving away in the kitchen. Visit with them, and offer to help out. Keep those hands busy! Just don’t let them turn you into a taste-tester!

Sources:

1. Six ways for you to achieve healthier meals — The New Paper
2. 12 tips for holiday eating — Harvard Health Blog
3. Smart-Eating Strategies for Healthy Holiday Parties — EatingWell