Falling off the Wagon Gently: 8 Tips for Doing Damage Control this Holiday Season

For many of us the holidays are a time when we forego our efforts to exercise regularly and eat healthy because we’re just too busy. Still, some of us promise ourselves that we’re going to “be good” this holiday season; but really, who are we kidding? Indulging is the whole point of having a holiday. Instead of looking at holiday celebrations as a time for inevitable weight gain, look at it as a time to indulge conscientiously while maintaining your weight.

1. Strive to Maintain Your Weight
Don't resign yourself to the idea that you will inevitably gain weight over the holidays. Negative thinking like that is self-fulfilling—if you expect it to happen, it most likely will. Instead, resolve to maintain your current weight. In the end, staying right where you are on the scale is better than gaining ... so don't stress out over no net losses and celebrate a lack of gains!

2. Make a Game Plan
If your goal is to maintain your weight, then you can be more forgiving in terms of splurging on food and decreasing your exercise. However, to do this effectively, decide in advance what's worth splurging on and what you can do without. Save your appetite for special foods that are only available during the holidays, and pass on those items that are around throughout the year. Also plan on eating enough of each item to be satisfied without binging. It is more satisfying to enjoy your favorite holiday foods without feeling absolutely stuffed.

3. Don’t Starve Yourself Before Big Meals
You may think that saving your daily calories for a big holiday meal is a good way to avoid gaining weight, but that’s not necessarily true. When we are ravenous we tend to eat fast and ignore our body’s signal that tells us when we are full. Combine that with calorie-dense holiday foods, and you’re packing a punch on your waistline. So make sure you have healthy, substantial-sized meals before you have your celebratory dinner. Then, when dinnertime arrives you won't be too famished to practice portion control.

4. Load Up on Some Fibre
High-fiber, low-calorie foods keep you feeling full without all the extra calories of other appetizers. So have a healthy snack like an apple, carrots, or black-bean dip just before you go to your holiday party to curb your hunger. If salad is available as an appetizer, fill up on it before you start the big meal.

5. Control Your Portions
For your main course, if it looks heavy, cut your portion in half. This isn’t always easy with overzealous friends and relatives that tell us to “eat”. But if you’ve followed tip #3 and haven’t starved yourself, you should be able to slow down your eating so that you can convince them that you’re still working on what you have in front of you.

6. Drink Smart
If you’re going to have alcohol at your holiday celebration, stick to wine or beer rather than sugar-loaded, high-calorie drinks like margaritas and pina coladas or other fun fruity drinks. Opt for a glass of wine or a light beer.
Also put off having a drink until you have some food in your belly. Drinking on an empty stomach will make you get tipsy faster, and you most likely will abandon your resolve to eat in moderation.
Another good idea is to alternate alcoholic drinks with non-caloric beverages such as seltzer with lemon, sparkling water with lime or diet soda.

7. Reduce your Exercise Effectively
Studies show that you can maintain muscle by doing 1-2 strength training sessions a week. You can also maintain your stamina, even if you have to cut down on your usual workouts. For lifting weights, concentrate on doing compound movements like squats and pushups that work more than one muscle at a time. When you’re short on time, do half of your usual cardio session, but maintain the intensity you normally achieve.

8. Stop Worrying About Being Perfect
Keep in mind that healthful eating is not about being "perfect." If you get carried away in the excitement of an evening and eat or drink more than you had planned for, don't sweat it. One night of over-indulgence won't rack up the pounds - enjoy the upcoming festivities and just get back on track the next day.
Also remember that it's not necessary (or practical, or effective) to completely change the way you celebrate the season. Holidays are about tradition, and if you don't feel like you can take part in the things you love most about them, you won't enjoy them. And there's no way to keep that up for a lifetime.