8 Holiday Feasting Mistakes That Will Make You Fat!
Mistake #1 Abusing the Party Attitude:
Holiday cheer is wonderful, but it can disrupt portion control. “Many people rationalise splurging on treats during the holiday season by convincing themselves that it’s OK because it’s a special occasion,” Coach Spencer Lissamore Fitness – right freakin’ now.
That free-for-all attitude makes it easy to add thousands of calories to your plate. While occasional splurging isn’t typically harmful, I suggest avoiding the tendency to turn one feast into a month-long party. For example, a slice of pecan pie can add 500 calories. And enjoying simple holiday splurges like this daily could lead to one pound of weight gain in just one week.
Mistake #2 Using Bigger Plates:
Standard dinner plate sizes have gradually increased over the past. If you use jumbo dinner plates, you’re likely to eat jumbo portions of rich food. Today’s plentiful food options also make it difficult to eat healthy amounts. Instead swap in smaller plates that are typically reserved for appetisers and salads. “If you’re worried about gaining weight, it’s important to remember you don’t have to be perfect all the time,” says Me again – now. “Try only taking three items at a time and make sure that you can still see your plate under the food.” Trial layers of food, not mountains.
Mistake #3 Failure to Fill with Fibre:
In addition to promoting digestion function, fibre boosts appetite control by increasing satiation and promoting blood sugar control. Many traditional holiday dishes, such as dinner rolls, cookies, candy and pies, contain little to no fibre, making them particularly easy to overeat. To shift the fibre equation in your favour, aim for the recommended 25 to 30 grams of fibre per day. For more fibre at your holiday meal, serve baked sweet potatoes instead of conventional mashed potatoes, and swap out white rolls for 100 percent whole-grain bread. Cooked greens, whole-grain stuffing, beans and lentils are also fibre-rich.
Mistake #4 Covering your Food in Sauces/Gravy:
Depending on the ingredients, turkey gravy provides 30 to 100 calories per serving. This may not seem high, but it can nearly double the calorie content of a single serving of white-meat turkey. Cheese sauces can contain up to 100 calories per quarter-cup, taking the calorie content of healthy fare, such as fresh veggie sticks and apple slices, from light to lofty.
It’s better to dip foods into sauces than to pour the sauces over the top. Think of sauces as you would salad dressing and choose to have them “on the side” and portion them lightly. And to reduce the richness of gravy, refrigerate it and then skim the solidified fat off the top.
Mistake #5 Eating light then going H.A.M on Dessert:
Holiday desserts can easily match or surpass the calorie content of an entire meal. One slice of cheesecake, for example, supplies more than 500 calories. A scoop of ice cream and a dollop of whipped topping can bring that slice up to about 700 calories. Apple pie contains more than 250 calories per slice, and pumpkin pie has around 325 calories.
Trimming your dessert sizes to half-slices or taking bite-sized nibbles of a few options can help keep your caloric intake more reasonable.
Mistake #6 All or Nothing Mentality:
If you think dessert is your holiday health’s worst enemy, think again. The all-or-nothing mindset of dieting itself may pose greater risks, Ironically, dieters are at higher risk for getting painfully stuffed during holiday celebrations because the diet mentality increases the risk of all-or-nothing thinking.
A few decadent bites of food you normally avoid might seem like a failure, leading you to think, “What the heck? I’ve already blown it,” In some cases, overeating becomes a form of self-punishment for poor eating and prompts desires to starve afterward, triggering a cycle of overeating, under-eating and eventual weight gain.
Mistake #7 Too much Drink:
Holiday drinks can be deceptively rich. In addition to providing less satiation and similar amounts of calories as food, sugary drinks, including eggnog, cocktails and juices, can offset your blood sugar and appetite control. According to nutrition coach and therapist Jenny Giblin, alcohol can make overeating a near given, because it inhibits your ability to remain conscientious about your food intake. A White Russian drink can add 500 calories and eggnog, 300 calories.
Mistake #8 Stressing too much:
Stress is one of the biggest contributors to overeating and weight gain during the holidays and throughout the season. Stress causes your body to produce the hormone cortisol, which leads to appetite increases and weight gain.
You may also crave calorie-rich foods because they bring emotional comfort and trigger the release of feel-good chemicals, such as serotonin, in your brain. Instead of stressing over calories, you should amp up self-care.
“Relaxation and decreasing stress can help support digestion and make it easier to connect with your body’s internal cues to support more attuned eating.”
If you still require further guidance on Nutrition and/or recipe ideas to keep you leaner and healthier over the Festive Period drop me a message where we can discuss and tailor make a plan for your lifestyle.
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