Holiday weight gain is a nightmare for everyone but keeping the holiday weight at bay is especially tough for thyroid patients. The holiday season comes with so many delicious tempting choices, which can be a challenge for people with thyroid conditions. Gaining weight during the holiday season can be avoided by having a plan and sticking to it.
9 Holiday Weight Gain Prevention Tips for the Holidays
1. Keep A Food Diary
Writedown everything you eat – every drop, every crumb, every bite. Keeping track of what you eat helps with weight loss.This encourages people to consume fewer calories.
2. The ‘Five-A-Day’ Rule
Have at least five portions of fruit and vegetables each day. Fruits rich in fiber will help you feel full and blunt the effect of carbohydrates.
3. Occasionally Indulge in Your Favorites
It’s OK to treat yourself to a scheduled treat every once in a while. Goal setting and a rewards systems help with motivation and stress.
4. Plan ahead
Know what you should or shouldn’t eat during the holidays. Post this reminder on your refrigerator or on your phone:
- Best: Seaweed, yogurt, brazil nuts, milk, chicken/beef, fish, shellfish, eggs, berries
- Good: Cauliflower, kale, broccoli, bok choy
- Fine: Soy
- Worst: Gluten, processed foods, fast foods
These are foods that will keep your thyroid happy and some that won’t.
5. Make It A Conscious Effort to Ea Right Before A Party
Have something light, like a salad with light dressing, or a bowl of vegetable soup before you go. This will help with portion control during the party.
6. Alcohol Alternatives
Instead of a full glass of wine, make a spritzer with half a glass of wine and half a glass of club soda. Alternate alcoholic drinks with club soda or soft drinks. The best option is a cup of coffee with a splash of low-fat or skim milk (less than 50 calories).
7. Slow Down and Relax
Stress can be disastrous for thyroid patients who are trying to keep the weight off. Stress can lead to bad food choices and skipping workouts. Try to keep stress to a minimum…Don’t overextend yourself.
8. Get Enough Sleep
Lack of sleep can be amajor cause of poor thyroid functionality or difficulty in losing weight.It is important that you get seven or eight hours a night even during the holidays. Sleep helps bolster your immune system, gives you energy and actually helps your metabolism.
9. Kick Cravings
One overindulgence is one too many. Don’t make slipping once an excuse to overindulge the rest of the day, or the next day, or for the rest of the weekend, or to skip workouts.
Watch this video for some tips to avoid weight gain during the holidays!
If you keep track of the food you eat and try alternatives to high-calorie foods, you may easily avoid any holiday weight gain after the season. Enjoy spending time with friends and family rather than obsessing about the food at the party. Have a happy, healthy holiday season!
What do you do about holiday weight gain? How do you try to avoid it? Share your thoughts and comments with us in the comments below!