Week 28: Holiday Weight Loss Survival Plan

The holidays are quickly approaching, and I find myself getting excited about shopping, baking, decorating, and family get-togethers. And I wouldn’t be honest if I didn’t include eating on the list of things I’m looking forward to.

I am a currently about five pounds behind my 80 pounds in 80 weeks schedule. I got a little lazy in my meal planning and have been opting for some of my old quick and not-really-good-for-you standby’s. To top it all off, I recently hurt my shoulder and took a week off from exercising.

It would be easy to continue down this “wanting to but not really trying to” lose weight road, at least until after new years, and indulge all holiday season. That sounds wonderful! But, I know from past experience that it would mean a gain of five to ten pounds, and my new year’s resolution would be that much harder.

Well, I know I will not be perfect, but I plan to be better this holiday season.

I have scoured my available resources and put together a five-step plan for surviving this holiday season, allowing me to enjoy some of its special treats but also staying happy with myself.

1. WRITE IT DOWN.

I have adjusted my goals slightly to accommodate for the holidays. Up until now, I have been aiming to lose an average of one pound per week, but I will still feel good if I only lose a pound every two or three weeks between now and January 1st. I know that will mean more work at the start of the year, but being kind to myself throughout the holidays will help me from totally splurging and giving up altogether.

I have written down my adjusted goal for the next 6 weeks, and I will also keep my food journal up-to-date. I have been too relaxed with it lately, but I will be more diligent and use it to help me keep a closer eye on what I allow myself to indulge in.

2. SPOIL DINNER.

I have read in multiple sources that if you are heading to a party (or any place you are worried about the type and quantity of food you might consume), it is wise to eat a little protein and fiber up to an hour ahead of time. It helps to fill your stomach a little, and the fiber helps suppress your appetite.

So before those wonderful family get-togethers, I will try to eat an apple and some nuts to cut down on the munching and overeating that often occurs. The same tact will work before a day of baking Christmas goodies. I have also heard that chewing gum (especially mint-flavored) cuts down on snacking while chopping, cooking, and baking.

3. TAKE DAINTY BITES

Probably my biggest issue with weight is eating too much. Studies show that people who take bigger bites tend to eat more. One reason is you consume food faster than your stomach can tell your brain you are full, so you end up overeating and feeling stuffed. By taking smaller bites (only filling half of your utensil), it allows your stomach and brain to register when you are filling up, and it also allows you to savor the food without eating as much. It is also suggested to set your utensil down between bites and take a drink of water.

There are so many foods during the holidays that are special and/or traditions. For instance, some of my Thanksgiving favorites are sweet potatoes (with marshmallows), stuffing, and pie. I could tell myself to only indulge in one of them, but wouldn’t it be more satisfying to have a small amount of each. I can take a small serving of each, and if I eat it slowly enough, I can really focus on the flavors and textures, and it will feel like enough.

4. FIT IN PLENTY OF SLEEP AND EXERCISE.

The holidays are a very busy time, and for many people, they come with additional stress. It is not uncommon for people to create more time by sleeping less and cutting out exercise. However, these two items are essential for dealing with stress, and they help a body feel good.

With my sore shoulder, I have felt the results of a lack of exercise this last week. I can sense the difference in my energy level, both physically and mentally. I think noticing that change will be enough to keep my working out diligently.

Getting enough sleep however can be a different story. My plan is to make a list (have I ever mentioned before how much I adore lists?) of all the tasks that need to be done, enlist the help of others where I can, and prioritize to see what can be dismissed if needed.

5. PLAN AHEAD

Rather than throw caution to the wind, I will think about upcoming events and traditions.

I can exercise more and eat wiser both before and after a special party. I enjoy baking, but I will try to bake less overall and plan to give away as much as possible.

I will continue to weigh weekly to stay in touch with my progress. If the scale moves the wrong way, I will know that I am either not sticking to my plan closely enough or that I need to modify the plan. And I can make adjustments right away before things get out of control.

Well, there you have it. That is my plan to enjoy the holiday season while not giving up my goal of losing weight. Hopefully you find a few tidbits to help you too.