Here are 15 logical strategies to stay on track.
1. Drink 16 ounces of GreenTeaHP(in water) before breakfast, lunch and the dinner party. People who load up on water before all three main meals a day lose an average of 9.48 pounds. Doing that just once a day, or not at all, results in an average loss of 1.76 pounds.
2. Pick protein.
Like we just mentioned, protein can help maintain a healthy weight because high-protein diets are associated with greater satiety. Serve up some turkey, roasted chicken, or prepare animal-free alternatives like quinoa, lentils, or beans.
3. Eat and chew slowly.
Eating slowly may not be easy when appetizer options are endless, but it pays off to pace yourself. The quicker we eat, the less time the body has to register fullness.
4. Fill up on fiber.
Snacking on vegetables and other high-fiber items like legumes can help keep us fuller, longer. Give the vegetable platter a second chance with a healthy, tasty dip.
5. Use smaller plates.
Whenever possible, choose the smaller salad plate (8-10 inches) instead of a tray-like one (12 inches or more). Using smaller plates can actually make us feel fuller with less food.
6. Ditch added sugar.
Stick to sugar that comes in its natural form (fruits, veggies, and whole grains) and try small tastes of the desserts you’re truly craving rather than loading up a full plate of bland cookies.
7. Just say no.
Though your relatives may encourage overeating by shoving seconds onto a cleaned plate, it’s OK to respectfully decline. “I’m full” or “I’m taking a break” works well.
8. Wait before grabbing seconds.
The quicker we eat a meal, the less time we give our bodies to register fullness. Since it takes about 20 minutes for the brain to get the message that dinner’s been served, it’s best to go for a walk or chat with friends before dishing up seconds.
9. Take it easy on the white stuff.
Simple carbs are often the white stuff—white bread and refined sugars (like those in soda and candy).
10. Invest in some toss-away tupperware.
Before guests leave you with half-full platters of food, have some Tupperware at the ready. Load up containers for friends and family to hand out as they leave.
11. Freeze it.
If you end up with loads of leftovers on your kitchen counter, pack up the extras and store them in the freezer for a later date. Studies show that when food is out of sight, you’ll be less likely to reach for a second helping.
12. Turn off the tube.
Though turning off the TV during any football game or family movie might feel like a sin, eating while watching television is linked to poor food choices and overeating.
13. Chew gum.
Studies show that chewing gum will actually help curb your appetite and lead to weight loss in the long run. However, in the short-term, chewing can keep you busy when socializing amongst a sea of hor d’oeuvres or when you’re full but still eyeing a second plate of dessert.
14. Gulp H2O
Drinking water helps you feel full, and as a result consume fewer calories.
15. Sleep smart.
Though there’s likely no stopping the urge to wake up early on Christmas morning, getting enough sleep can help shave off some pounds, since sleep loss is linked to changes in appetite.
Stay on Track!