http://www.lisagoldbergnutrition.com/wp-content/uploads/2017/11/Mindful-Eating-Tips-to-Get-Through-the-Holidays.jpg 3456 5184 Lisa Goldberg http://www.rightmindrightweight.com/lisa_goldberg_dev/wp-content/uploads/2016/02/logo-e1455557166293.png Lisa Goldberg2017-11-15 08:00:522017-11-12 17:42:39Mindful Eating Tips to Get Through the Holidays!
It’s crazy how you blink your eyes and before you know it we are coming to the end of another year. As we come into November we know that the holidays are right around the corner. As a nutritionist who coaches on how to achieve lasting weight loss, I know that this time of year brings an undercurrent of worry to those that don’t trust themselves to be surrounded by so much food for an extended period of time.
Below I have shared 10 of my best coaching tips to get you through the holidays without gaining a pound.
1) Don’t go to a party hungry. Have a small snack so you are not ravenous when you get there. Good choices are NEVER made when you are too hungry and you will most likely overeat.
2) If you are a guest, assess the scene of what is being served before you take a plate. Decide what you want the most and go back and take a little of what you want on your plate. If you choose what you want the most, chances are you will be satisfied the first time around.
3) Be mindful while you are eating the food you chose to put on your plate. Savor the taste, aroma and the texture.
4) Be careful of the voice that says “It’s Just Only”. Those little bites or amounts that you pop into your mouth thinking “it’s just a little, what difference will it make”. Over the days/weeks those little bites add up.
5) Take a pause when your food is gone, Assess your hunger. If you wait 10 minutes you will notice if you are no longer hungry. There is a difference between being “full’ and “no longer hungry”
6) Practice your self-talk- AM I STILL HUNGRY? Do I need to eat more if I am no longer hungry? If you are no longer hungry, do not eat. You body is telling you it is satisfied (What your brain may be saying is a different story)
7) Step away from the table/food when you are done eating. This will prevent you from eating more just because “the food is still there”. Engage in conversation. Keep yourself busy in other ways then eating.
8) If you are the host, be mindful of how much you eat when preparing the food and putting it away. Many extra calories tend to be consumed during cooking and clean-up.
9) Have a plan in your head. Create an eating strategy before you go to the party or event. Each party you attend will not be your last supper. Remember you can always eat more you can’t un-eat if you serve yourself more than you need.
10) BUT Most important is to enjoy yourself! Enjoy the people around you. Don’t put the focus on the food. Its’ just food. Put the focus on making the best choices for yourself and what feels good and focus on the fun!