Avoiding the Guilt trip this holiday season – Blog by Evelyn Vo (Nutritionist)
Admit it, for some of us it’s the same process every year when it comes to the holiday season. We spend the whole year “being good” and when the time comes, we think who cares! We then put ourselves through a guilt trip thinking, “why did I let myself do that?” It’s time to stop that vicious cycle and here are my top 5 tips to start you off:
- Plan ahead: If you are hosting a lunch/dinner there is no need to cook enough to feed an army (this tends to be a common trend during this time). Plan the meals accordingly, if there are going to be 5 guest, cook for 5 not 10.
Going out? Look up the menu before hand and plan what you are going to eat.
- Set realistic goals: Goal setting is a great way to manage what you eat but you don’t want to go over board by setting unrealistic goals. An example of an unrealistic goal may be, “I won’t eat anything at the dinner party.” You will be more likely to throw it out the window and more importantly, you won’t enjoy yourself. A more realistic goal may be, “I will moderate my alcohol consumption to 1 standard drink at the dinner party.” This ditches the “all or nothing” approach which is more achievable than removing it completely. To read more about setting personal goals click here.
- Listen to your body cues: This is something I cannot emphasise enough, listen to your body cues!!!! Eat till you’re satisfied but not till you’re stuffed. If you’re hungry eat. If you’re bored ask yourself, “Am I hungry enough to eat a full meal?” If not, move on.
- Drink a glass of water before the main meal: Research has reported that drinking 500 mls of water 30 minutes before a large meal decreases the likelihood of overconsumption. This does not mean you should only drink water because your body still needs energy and nutrients to function.
- Reduce your portions sizes: Serving sizes have grown massively over the last several decades. Whether it is a family value meal for $20 or a all you can eat pizza and pasta deal, for many of us, it’s about bang for our buck. This value-based pricing have taught us to look at large portions as the norm, increasing our risk of obesity. It’s about time we retrain our brains when it comes to portion sizes and a simple way to start is by using a smaller plate. This simple step can lead to a 30% reduction in the amount of food consumed on average.
Remember to have fun and ditch that “all or nothing” attitude to eating. Enjoy good quality tasty food in controlled amounts and balance them with nutritious foods.
If you feel like you’re stuck in a rut when it comes to healthy eating and weight management, reach out to me by clicking on this link.
Originally posted on The Nutrition Space