Simple Ways to Recover from Holiday Overeating

People are usually busy during the holidays.  There is always something to do and somewhere to go.  Generally, most holiday plans and activities involve food.  Fun, family and food is what the holidays are all about, right? However, after the holidays have come and gone, we may feel a little guilty for eating all those yummy holiday treats. Getting off to a healthy start after overeating during the holidays can be a challenge. It may not be easy to accomplish at first, but there are things you can do to make getting healthy a New Year’s Resolution that you can keep. Here are some suggestions that may help you start the New Year with a healthy state of mind.

Cut Calories

Here are a few easy ways to reduce calories:

1.    Enjoy the foods you like, but try a low-calorie version. When cooking, try to:

• Use fat-free or low-fat milk.
• Use less butter.
• Use leaner meats.
• Bake or grill instead of frying.

2.    Eat the foods you like but enjoy smaller portions.

• Helping yourself to smaller portions of the higher fat foods will help reduce your calorie intake.
• Using a smaller plate also helps.

3.    Try not to skip meals and do not forget to eat breakfast every day.

• Skipping meals, especially breakfast, can actually make weight control harder.
• People who skip breakfast tend to eat more food than usual at the next meal, or snack on high-calorie foods during the day.

4.    Drink water.      

• Drink water instead of sugar-sweetened beverages. You can add sugar- free flavoring to the water or some lime to give it a little bit of taste.
• Remember: water has no calories.
  

5.    Eat slowly

• It takes about 20 minutes for the brain to realize that you are no longer hungry.
• If you eat too quickly, the brain doesn’t register that it is full which causes you to eat more than your body actually needs to feel full.

6.    Be smart when eating out.

• When you eat out, you get large portions of food and usually you get food that has more fat and calories than you would if you made the same dish at home.
• To help you eat fewer calories when eating out, you can share a meal or take some of it home.
• Request lower fat and lower calorie choices when eating out.
• Ask for dressings and gravies on the side.

7.    Make half your plate fruits and vegetables.

• MyPlate is a good tool that can help you balance your food intake.
• Fruits and vegetables are lower in calories and fat than other foods, so make sure that one half of your plate is made up of fruits and vegetables.
• You can steam the vegetables and flavor them with herbs and spices or low-calorie sauces.

Increase Physical Activity

Are you physically active?  If you are not,  this could be the time to start. Regular physical activity will help you lose weight and feel healthier. Exercise can help you lower the chances of heart disease, type II diabetes, and stroke.  Sometimes it’s hard to find the time to exercise 30 minutes  but you could exercise for 10 minutes, three times per day.

Try some of these ideas:

• Exercise with a friend.
• Take the kids to the park and walk.
• Set a weekly goal for yourself.
• Take the stairs.
• Park further away from the place you are going.
• Stand or walk while you are talking on the phone or watching television.

Use the Super Tracker

The MyPlate website has a way to help you keep track of what you eat and how active you are.  This can help you set a goal and monitor your progress. Log on and create your profile!