In our last blog, we suggested the idea of creating good habits and sticking to them over the holiday season to avoid going into the New Year feeling guilty and committing to resolutions that are unlikely to pan out well. One of the smartest good habits you can have that many of us struggle with is controlling yourself at holiday gatherings and not letting yourself go when it comes to eating choices.

For some reason, feasts and parties during the holidays have become synonymous with unhealthy eating options. Throw in a few cocktails and a bounty of deserts, and it should come as no surprise that so many people gain weight over the holidays. In addition to being unhealthy, overindulging on food and drink can also add to the stress that already seems to be mounting this time of year. Together, it’s an ugly combination and is no state of mind for a time that should be filled with joy.

This year, take control of your eating habits and don’t fall into the trap of overindulgence. We all know temptation will be there on the table as it is year after year, but it’s up to you how you’ll approach it and how that will make you feel the next day. CAM Physical Therapy and Wellness Services LLC offers the following tips:

• Before big meals (like Christmas dinner), eat a breakfast high in protein and fiber so you’re not too hungry when you get to the table
• Remember to eat every 4-5 hours or have a snack so you don’t skip meals or eat at odd times, which can lead to weight gain
• Be careful with appetizers; try to make safe snacking choices before the big meal with raw fruits and veggies, pretzels or other non-processed snacks
• Survey the table or buffet before filling your plate, and go with small portions of healthy foods only available during the holidays; avoid seconds
• Use small plates to create the illusion that your plate is more full
• Eat slowly and put your fork down after each bite while trying to savor each mouthful, which is one of the best ways to be satisfied with one plate
• Avoid processed foods and stick to whole foods whenever possible
• Only eat the few unhealthy foods you really like, and do so in moderation
• Regulate how much alcohol you drink since, that also contains calories
• Try going for a brisk walk with family or friends after big meals

Remember to relax and enjoy the company of others, which is really what the holidays are all about. If you do slip up, it’s not the end of the world. Simply use it as motivation to do better at the next holiday event.

At CAM Physical Therapy and Wellness Services LLC, we encourage residents of Hyattsville, Laurel and Glen Dale/Bowie, MD to follow these tips and avoid holiday weight gain. Click here for additional tips, or call us at 301-853-0093 to schedule an appointment for any aches or pains you may be experiencing.