A weight gain of 0.8 pounds over the holidays may not seem excessive to the average person, until you consider that this gain is accumulative year to year and not lost by the time the next holiday season arrives.
If you missed the first 6 strategies just click this link.
Here is Part 2 – strategies 7 – 12, on how to avoid holiday mindless eating & weight gain
7. If you consume alcoholic beverages, be mindful of the quantity consumed. Alcohol beverages are calorie-intensive, stimulates the appetite, dulls one’s judgment, and decreases and self-restraint. Consuming alcoholic beverages can be amplified for emotional eaters.
8. If available, select a smaller serving plate; research supports this strategy in reducing food intake. This is especially helpful if you are a member of the “Clean Plate Club”. (Someone being told as a child to finish everything on your late with a portion of “guilt” about the children in underdeveloped countries starving – now they cannot leave any food uneaten).
9. Be aware of your internal cues of how you feel during a meal, take time to taste smell and sense its texture of the food. If you are no longer hungry or the food no longer taste good, it is probably time to stop eating.
10. Be aware of external cues around you that can lead to mindless eating. If others are still eating, this does not mean you cannot stop eating; if you are eating or snacking while watching a game; don’t wait for the game to finish before you stop eating. Do not hesitate to let you family and friends know that you are trying to be more aware of what you eat and solicit their help to avoid tempting you with excessive food or drink.
11. Be a gracious guest. If you are enjoying the holidays with friends, and they are known to encourage you to continue to eat, start with smaller portions, so you can enjoy seconds. It is easier to be mindful of the number of servings you are taking than the total quantity being consumed.
12. Be mindful that when others cook for us we can have an enhanced enjoyment of the food and that when we cook for ourselves we can easily feel that we deserve to treat ourselves to the fruits of our labor…in either case, both can lead to mindless eating and overeating.
This information is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical/nutritional/fitness advice. Information presented is subject to change as additional discoveries are made or additional research is published. Links to various sites within blogs are provided for your convenience only and we are not responsible or liable for the content, accuracy of information provided or privacy practices of linked sites or for products or services described on these sites.
Sources: http://www.b3nutrition.com, http://www.aspire2wellness.com, National Institute of Health news alerts, http://www.npr.org/books/titles/137985977/mindless-eating-why-we-eat-more-than-we-think, http://news.cornell.edu/stories/2014/09/new-wansink-book-turns-back-mindless-eating, http://mindlesseating.org/, http://zoomdune.com/article/how-to-avoid-holiday-mindless-eating-weight-gain-part-1