Control yourself…and your portions!

Happy Monday!

Can you believe we are only a couple weeks away from Christmas?  I don’t know about you but I am nowhere NEAR ready for Christmas nor am I in the spirit of the holiday season yet.  Maybe having some snow on the ground would help?  Or perhaps I should start Christmas shopping, that always gets me excited about Christmas!  Regardless, one thing that excites me the most about Christmas is FOOD (along with seeing my family and friends AND Santa Claus of course!) hahaha

But since I like to maintain my fitness and work hard to not gain any weight (or inches) over the holidays I must remember to control my portions!

So for some of you this may be a review but I have a feeling most of you have no idea what the appropriate serving sizes are.  Here is a helpful link…

http://www.webmd.com/diet/healthtool-portion-size-plate

How many of you after going through that chart have to rethink the amount of food you are eating everyday never mind over the holidays??

Here are some more tips to help you avoid eating too much over the holidays (from About.com)  I promise that I will come up with more original posts, Mondays are a very busy day for me for the next couple of weeks 🙂

Don’t Skip Meals

Many people believe that if they skip breakfast or lunch, they can save up all of those calories for the holiday party that night. That sounds like a good idea, but skipping meals can make you crabby, tired and maybe even leave you with a headache that just might ruin your evening festivities. Plus, when you are really hungry and surrounded by high-calorie holiday treats, you may very easily turn into a raving eating-machine and consume many more calories than the ones you skipped earlier in the day.Don’t skip meals; just eat sensibly. A bowl of whole grain cereal and low-fat milk for breakfast, a mid-morning snack of raisins and nuts, followed by a healthy lunch with a big salad or a sandwich made with whole grain bread will keep your body and your brain fueled throughout the day.

Eat High-Fiber Foods Before the Party

When you have a party to attend, snack on some fiber-filled foods just before you go. Fiber helps you to feel full, and if you aren’t feeling so hungry, you might not eat so much at the party. Choose foods like low-calorie vegetables, a small salad, a piece of fresh fruit, or a small bowl of oatmeal.

Eat Small Amounts of the Foods You Love

No one wants to feel deprived, so go ahead and take a small piece of pie or one cookie — but not both. Look over the buffet or the serving table, and pick out one thing that you really would love to enjoy. The rest of your plate can be filled with healthy vegetables and fruits, whole grain crackers, cheese and lean meats.

Don’t Hang Around the Buffet

It isn’t easy to resist the delicious foods you find on a buffet at a party, so get away from the table. Choose your foods and your drink and move to a different part of the room. As they say, out of sight, out of mind. At the very least you will have to think about what you are doing before filling your plate again and again.

Pace Yourself

When friends and family gather at a meal, the food is usually piled high on most everyone’s plate. You wolf down the first plate and pick out more of your favorites to gobble down as second helpings.Slow down. It takes a few minutes for your brain to realize your stomach is getting full, and you can eat a lot of extra food in those few minutes. You don’t need a giant mound of food, so place small portions on your plate. Set your fork down between bites and sip some water. Relax and enjoy the flavor of each mouthful. Chew each bite thoroughly before you swallow. Savor each moment with your friends, your family and this wonderful food, but remember it is a meal, not a race to see who can eat the fastest.

Drink Plenty of Water

Many people believe that mild dehydration may feel like hunger, and the best way to avoid becoming dehydrated to drink plenty of water. You can also use water to slow down your eating by taking a sip or two between bites. Have a glass or two of water before you start drinking alcoholic beverages, and have one in between drinks to slow down your alcohol consumption as well. (Not only can cocktails be high in calories, but overindulging in alcohol can lower your awareness of how much you’re eating.)

Keep Healthy Snacks at Work

Keep some healthy snacks on hand when coworkers start bringing in holiday treats. These treats are always tasty but rarely healthy. Snack on nuts, raisins, fresh fruit or energy bars instead so that your snack calories provide you with good nutrition. If you are going to indulge in a holiday goody, make sure it’s not an everyday add-on.

Keep Exercising

Exercise is a great way to control your weight, your blood pressure and exercise adds to your good health by reducing stress and keeping your muscles and bones in good shape. Although the holidays are a hectic time, keep your exercise routines going to help ensure that the occasional treat won’t land permanently on your thighs or belly. Even if you are so busy that you have to cut your workout time in half, continuing to work out keeps you in the exercise habit. Once you quit your exercise routine, it can be very difficult to start up again — nevermind the weight you can gain from taking a hiatus.

Decide What to Buy Before You Go Into That Shop

You know how tempting it is to walk into a coffee or candy shop. That temptation seems to double itself during the holiday season. You may think you are going into the coffee shop for a cup of coffee, but when you see that delicious mocha with whipped cream and peppermint sprinkles, you suddenly decide you need that one instead.When you go into a coffee shop, decide what you want before you go in and stick to it. I know that huge glazed doughnut in the pastry case looks so good and tastes so sweet, but it also adds a lot of calories and sugar that you don’t need. Just order your coffee and get out of there — fast. Same thing goes for the candy shop. Do you really want a small square of dark chocolate? That’s fine, just go into the shop, buy one and enjoy it. Don’t go in and buy three truffles, a peanut butter cup and two caramel-pecan turtles.

Don’t Beat Yourself Up, Just Get Back to Healthy Eating

It is difficult to avoid overeating during the holidays. If you do slip up now and then, don’t beat yourself up for it. Be good to yourself. Remember that maintaining a healthy diet throughout the holidays takes practice. Forgive yourself and make sure your next meal or snack is a healthy one.

Simple enough to follow?  Feel free to comment on today’s post and leave any other ideas or suggestions you have for people who want to ‘get fit’ or ‘stay fit’ over the holidays!  Remember you lose weight in the kitchen and get fit in the gym (with Les for guaranteed results of course!)

Les:)

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2 thoughts on “Control yourself…and your portions!

  1. Ken Robertson says:

    Good comments Les, I am going to TRY and not overdue it during the holidays.

    Like you new logo, Getfitwithles, will make a big difference in a lot of peoples lives..

    Dad

    • Thanks Dad! We should all try to moderate our eating/drinking over the holidays because we usually feel guilty (and fat) after we pig out even if it is only for a few days. I think family walks are a must while we are in Toronto. Think of all the fun things we can see while we are there? I am glad you like the new logo 🙂 Thanks for commenting! Now if you could please show mom how to do it!

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