(BlackDoctor.org) — From now until New Year’s, it’s a season of eating, drinking and, well, more eating and drinking. And worrying about how all those extra calories will translate into extra pounds the next time you dare to step on the scale. Relax. It doesn’t have to be another holiday of nail biting between nibbling, experts say. All you need is the proper attitude and proven strategies that work to keep your calories-in, calories-out equation balanced. Your Brain is Your Best Ally Anyone who’s fought with the scale over the holidays (or shoved it under the bed) knows the basic tricks: Drink water or eat an apple before heading out to a party. Or say, “No, thank you,” nicely but firmly, when Aunt Hattie offers you a giant piece of pecan pie a la mode for the fifth time. But other strategies and perspectives may be new to you. “Perspective is key during the holiday season,” said Jeannie Moloo, a registered dietitian in Roseville, Calif., and an American Dietetic Association spokeswoman. “It’s not the best time of year for weight loss. Focus instead on maintaining a healthy weight, not on losing.” Keep that focus when you’re faced with a huge buffet or Mom’s homemade cooking, added Leslie Bonci, a registered dietitian and director of sports medicine nutrition at the University of Pittsburgh Medical Center. Don’t deprive yourself, but don’t give free rein to your gastronomic impulses, either. “You can enjoy everything, but cut it by a third,” Bonci said. “Instead of having three cookies, have two. Instead of a two-inch slice of pie, try for about a one-and-a-half inch slice. Instead of a big scoop of both stuffing and potatoes, have a half scoop of each.” And don’t forget the “calories-out” part of the equation. “Always look for opportunities to move. Make sure getting some daily physical activity during the holidays remains a priority,” Moloo said. “It can be challenging with shorter days and hectic schedules to keep physical activity on the calendar, but now is not the time to go sedentary.” Good for You, Good for Others If you have young kids, you can build physical activity into your day by suggesting a walk to the park or a snowman-building contest or other winter fun. Or you might buddy up with a co-worker and hit the health club or a walking path at least three times a week, after work or during lunch. You can manage those holiday parties, too, Bonci said, whether you’re the host or the guest. As the hostess, she said, “There don’t have to be cookies in every room in your house. Set up ‘no eating’ zones.” Your guests will probably thank you, at least silently. It’ll give them a chance to avoid temptation and focus on socializing and friendships. And not everything has to be sugary to be festive. “Use fresh fruit for edible holiday decorations,” said Lona Sandon, a registered dietitian at the University of Texas Southwestern Medical Center at Dallas, and a spokeswoman for the American Dietetic Association. “Fill large glass bowls or baskets with washed, fresh fruits.” Portion Control, Patience and Preparation If you know you’ll be tempted with endless party buffets or tables full of family favorites, refresh your memory ahead of time about proper portion sizes, Moloo said. “Portion size is key to managing weight, especially during the holidays,” Moloo said. “A few tips to keep in mind: Keep protein servings [such as your meat dish] to the size of the palm of your hand. Your fat choice—for instance butter, sour cream, salad dressing—should be no larger than twice your thumbnail. One cupped hand is a serving of rice or pasta, and a baseball is the size of a potato.” Any more, and you’re overdoing it. If you’ll be traveling during the holidays, Moloo suggests packing healthy snacks that keep. That way, you’ll be less tempted by less-than-healthy airline or airport fare or fast-food outlets along the highway. If all else fails, remember you have the power over the food, not the other way around. “If you have to, physically remove yourself from the food,” Bonci said. At a party, you can walk away and find someone interesting to talk to, or admire your host’s artwork or interior design. At home, you might decide to rake leaves or play in the snow, she said.
How To Indulge At Holiday Parties
by By Lucas Johnson, BDO Staff Writer
The Latest In Weight Loss
10 Worst “Healthy” Foods For Weight Loss
Believe it or not, the secret to shedding pounds isn’t how much you train – though a good fitness routine helps. Instead, pay attention to what you eat and how much. To aid you in your weight loss efforts, here read more about 10 Worst “Healthy” Foods For Weight Loss
Body Detox: 3 Natural Detoxes To Spring Clean Your Body
An overhaul of clutter and dust that has collected within your personal space over the months is needed. You’re going to put in work to get your space in order, but don’t stop your spring cleaning once your closets are read more about Body Detox: 3 Natural Detoxes To Spring Clean Your Body
How To Satisfy Your 9 Types Of Food Cravings
The main function of snacking is to satisfy natural cravings between meals and help keep your metabolism going strong. But you shouldn't grab just any food and start munching. Instead, your first step should be to identify exactly what you read more about How To Satisfy Your 9 Types Of Food Cravings
Refreshing Summer Detox Water
Summertime can be the best time of year. The season consists of barbecues, fireworks, and long walks on the beach… what’s not to like? Everything is perfect, except for the blazing hot days that make people want to stay in read more about Refreshing Summer Detox Water
I Can’t Believe It’s Not Ozempic! 3 Natural Foods That Mimic The Effects Of Weight Loss Injections
As the use of injectable weight loss drugs becomes more widespread, it may seem that there is no alternative method available to achieve weight loss. Even groups that were formerly advocates for healthy eating practices, such as Weight Watchers, have read more about I Can’t Believe It’s Not Ozempic! 3 Natural Foods That Mimic The Effects Of Weight Loss Injections
Sleeping Naked: 4 Reasons Why Doctors Say It’s Healthy
Sleeping is one of my favorite activities and not just because of its rejuvenating qualities or its ability to give me a break from reality. Laying it down at night also gives me the opportunity to feel cool sheets on read more about Sleeping Naked: 4 Reasons Why Doctors Say It’s Healthy