Americans gain on average between five and seven pounds during the holiday season. As college students we are especially susceptible to weight gain since we get to go home and enjoy home cooked meals and favorite hometown restaurants. As Thanksgiving approaches this week, it’s important to remind ourselves of a few tips and tricks to stay healthy this holiday season.
1. Don’t Forget to Exercise
It’s important that you keep exercising. It’s hard to find time between holidays gatherings and final exams, but exercise is key to a healthy lifestyle. Exercise reduces stress, a helpful benefit during holiday travels and exams. Start Thanksgiving off with a fun Turkey Trot 5K or find a holiday-themed race in your hometown to keep things fun and spirited!
2. Eat Slowly During Holiday Meals
During your Thanksgiving feast, and other holiday meals, be sure to eat slowly. The stomach doesn’t register a feeling of fullness until 20 minutes afterwards. With so much food in front of you, it is common to overeat, which often results in discomfort and over calorie consumption.
Water can trick your stomach into believing it is full, which helps in the reduction of over eating and calorie consumption. During large and often lengthy holiday meals, take a sip of water in between each bite or two helps increase water consumption and helps you eat slower throughout the meal.
4. Load Plate with Veggies First
If your plate is half full with fruits and vegetables, there will be less room for unhealthy foods. By choosing veggies first it will help you consume more nutrient dense foods.
5. Skip Liquid Calories
Avoiding or reducing the consumption of liquid calories helps keep your body in check. Hot chocolate, cider, egg nog, and all of those delicious Starbucks holiday drinks really racks up the calories. Limiting your intake of liquid calories is a quick tip to cut calories.
6. Substitute Oils and Butter for Healthier Alternatives
There are several baking tips and tricks to make desserts health(ier) without sacrificing taste. Greek yogurt and applesauce are common substitutes. Each recipe is a little different, so it is important to do a quick google search to check for substitutions and avoid a baking disaster.
7. Avoid Mindless Grazing
Mindless grazing is a sneaky way that results in hundreds of excess calories. At holiday parties or during appetizers of a holiday meal, be aware of what you’re eating. Restrict yourself to two small dessert plates or one regular size plate worth of appetizers.Fill the first small plate (or half of the large plate) with the items from the fruit and veggie platters. The second round can be whatever you wish, but remember to take time in between these platefuls.
The holidays are a time of food, fun, family, friends, and laughter. But don’t let the food destruct the healthy lifestyle you’ve established. Remember that calories count! Make good choices on your food intake and remember to exercise during this holiday season and you’ll have just as much fun without self-destructing your healthy lifestyle. Happy Holidays, collegiettes™!
Photo Credits:
http://en.wikipedia.org/wiki/Water_fluoridation
http://mynorthwest.com/emedia/seattle/13/1340/134020.jpg
http://www.livinglocurto.com/wp-content/uploads/2011/09/turkeyveggieplatter.gif
http://s3-ec.buzzfed.com/static/2014-11/16/20/enhanced/webdr10/anigif_en…