Arm Yourself with a Plan to Combat Holiday Overeating

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By Dr. Ayotunde Adeyeri

With a little planning you can enjoy the foods of the upcoming holiday season without tipping the scales. Follow these simple tips to help avoid overeating:

  • Avoid hunger. Always have a small snack before you go to a party.
  • Don’t skip meals in preparation for a holiday feast. Being famished often leads to overeating.
  • Plan your intake on the day of the party. Go easy all day to justify your big meal.
  • Focus on family and friends, not food. It’s hard to talk and eat at the same time.
  • Stand away from the food. The closer you are, the more likely you are to nibble.
  • Take small portions. Denying yourself your favorite food will only lead to frustration. Use a smaller plate—your servings will look bigger.
  • Go easy on appetizers, start with a salad and drink water with meals to cut down food intake, take time between every mouthful of food – put the fork down.
  • Watch your choice of beverage; they can add plenty of calories.
  • Choose wisely. Go for lean meats, such as turkey. Load up on vegetables and fruits.
  • Limit butter and high-fat salad dressings and gravies.
  • Avoid alcohol. Alcohol weakens will power. And don’t forget, it has calories, too.
  • Do not skip your exercise, stick to your activity routine. Take walks before and after big holiday meals.
  • Delay dessert. If you wait a while, your craving for sweets may quiet down.
  • Even if you do not lose weight focus on not gaining during the holidays.
  • Deal with the leftovers wisely. Pack ‘to go’ bags for your guests, freeze them for later.
  • Party planning is an art; make a realistic estimate of your guest list, menu and food portions. Buy disposable leftover containers to store or give away.

Dr. Adeyeri is the medical director of the Institute for Weight Loss at Raritan Bay Medical Center. The Institute provides individualized medical and surgical solutions and support for individuals seeking weight loss, who have been unable to lose weight through conventional dieting, exercise or weight loss medication. For more information or to make an appointment, call 1.855.TIME.4.ME.

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