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Plan
to limit the holiday assault on your diet
December 02, 04
Suzanne Havala Hobbs
How many times have you emerged from the holiday blitz of
food, family, fun, and travel, only to be faced with the dreaded
reality of pounds gained and progress halted in your diet
and fitness program?
Getting back on track is always hard. In fact, some people
become so demoralized by a holiday lapse that it can take
months for them to regain motivation and reclaim the ground
they lost.
This year, enjoy the holidays, but don’t jeopardize
your hard work. Take some steps to minimize the effect of
the holidays on your diet and fitness routine.
Here are some strategies to help get you through the coming
weeks:
* Eat dessert first. Here’s the rationale: If you know
you’re going to have cookies or a slice of pie after
a meal – regardless of how full you may be – you
may save calories in the end if the dessert dulls your appetite
for other food. You may eat smaller portions, less food, or
no other food at all. Granted, this wouldn’t be a nutrition-conscious
approach to take long-term, but for a few weeks over the holidays,
it won’t hurt and it may help.
* Eat samples, not servings. When presented with big holiday
meals, fill your plate with a few tablespoons each of whatever
foods look good, rather than heaping your plate with big helpings
you’ll feel compelled to finish. Once you’ve tasted
everything, take seconds only on your favorites, and only
if you still have room.
* Fill the house with fruit. Tis the season for grapefruit,
oranges, tangerines, and nectarines. Keep a big bowl of colorful
citrus fruits in full view on the kitchen counter. Toss a
fresh fruit salad with a light dressing made from nonfat yogurt
and a little honey and orange juice. If you feel like snacking,
eat fruit. Aim for at least two servings a day.
* Take an evening walk. Talk over the day with a companion,
get some fresh air, and walk off some of dinner. It’s
a nice way to unwind, and you’ll feel better getting
regular exercise, especially during weeks when many people
overeat and are less active than usual.
* Plan family time outdoors. Cold, sunny winter days like
we have in the South are perfect for trips to the playground,
bike riding, playing tennis, rollerblading, hiking, and taking
a walk in the woods, on a nature trail, or through the botanical
gardens. Organize activities outside and away from the TV,
video games and computer. Shoo the kids outdoors and get out
there with them.
* Get a project done. Give yourself a big holiday bonus by
stealing some time to plant a tree in the yard, finish up
some work in the garden, clear space for your car in the garage,
or clean out and organize the attic now that holiday decorations
are temporarily out of the way. Be active and busy rather
than sitting around and eating.
* Take time to reflect and plan. Find a quiet corner at some
point during the next few weeks and think about where you
stand.
The end of the calendar year is here. Consider your diet and
fitness goals for the past year, and list some of your accomplishments.
Think about next steps, and sketch out a rough plan for achieving
them.
Try these tactics and go into the post-holiday season energized,
knowing that you have a head-start on the New Year.
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