Last Minute Tips To Beat The Holiday Bulge

It’s hard to believe that the holidays season is here … and almost gone! But there are still 12 days left and the potential for overindulgence. I’m sending out send some last minute tips to help you do damage control so you can fit into your New Year’s party dress (or pants for the city guys!). Check out this advice from 24 well known nutrition experts (myself included!) fromEveryday Health on How to Beat the Holiday Bulge. Lots of great info!

What are some tips and tricks to push away the goodies and stay on a healthy track? Check outthis link for advice from 24 nutrition experts. Here is an excerpt:

Martha McKittrick, RD, CDE (

  • Avoid the mentality that “It’s the holidays, so I can eat what I want.” Calories still count over the holiday season!
  • Don’t fall off the wagon with your exercise program. Exercise will keep your metabolism revved up and can help you better handle the stress of the holiday season.
  • Try not to keep “problem foods” in your environment if you have trouble controlling your intake, or at least, hide them.
  • Allow yourself one small “treat” a day. For example, one chocolate or holiday cookie.
  • Lighten up your holiday recipes.
  • Limit the alcohol. Not only does alcohol contain calories, but it can reduce your willpower to watch what you eat.

Jennifer Neily, MS, RD, CSSD, LD (

  • If you don’t love it, don’t eat it. How often do you take a bite of food and it’s not that good but eat it anyway? What wasted calories!
  • Let the plate be your guide — half of it nonstarchy veggies; one-quarter whole grains; one-quarter lean protein; fruit and nonfat or low-fat dairy on the side.
  • Limit the alcohol and don’t let exercise go on vacation. It’s a great stress reliever.

Maye Musk, MS, RD (

Limit overeating to the special meals. There may be only one or two. Don’t have seconds; instead, put away a plate for the next day. Don’t leave treats around the house all day, this is too tempting.

Carolyn Dunn, PhD (

Be mindful of what the holidays are all about — family and friends. Eat only the special foods that you really love, eat them in very small amounts, and savor each bite. However, even careful eating during the holidays usually means a few more calories than usual. So, stick to your workout schedule, try not to let the holiday rush take going to the gym off of your to-do list.

Lauren Antonucci, MS, RD, CSSD, CDE, CDN (

Make a pact with yourself not to. Seriously! If you decide to “let yourself go,” then you will. If you resolve to stay on track with mostly healthy eating and exercise, an occasional party or treat will not totally derail your efforts. Try it, it really works!

Sarah Mirkin, RD, CPT (

Stay active, keep a food diary, and practice moderation. Don’t avoid your favorite high-calorie foods altogether — that can cause feelings of deprivation and can lead to binge eating. Fill up first on healthier, lighter choices, and then enjoy small portions of your “splurge” foods. Eat until you feel satisfied not “stuffed.”

Allison Stevens, MS, RD, LD (

Don’t deny yourself indulgences, but do be picky and only indulge on foods you really want, savoring every bite. And try to keep up a normal healthy routine including regular workouts and healthy breakfasts, snacks and meals.

Rachel Begun, MS, RD (

Stick to a regular exercise routine. If possible, increase physical activity to burn off extra calories consumed.




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