Ask Angel: Avoid overeating during the holidays

Dear Angel,
I have made a commitment to get in shape and maintain my weight. I’ve done pretty well this since the school year started. With the stress of finals and then the holidays, I am dreading the next six weeks since I usually overeat when I’m stressed, and the holidays give me lots of extra options. Any suggestions?
Signed,
Keeping it off



Dear Keeping,
Congratulations to you for taking charge of your health. Maintaining a healthy weight and a regular exercise program will serve you well now, as well as throughout your lifetime. Research shows that individuals who do this generally live longer and also have an overall improved quality of life. Like anything though, it is important to keep things in perspective. It sounds like you have already established some pretty good habits and they will serve you well. Here are a couple of suggestions:
• As your days get hectic, don’t skip meals. Waiting too long to eat can trigger overeating. This is especially true for breakfast.
• Pack a light, healthy snack in your backpack (fruit, yogurt, granola bar) to have on hand in case you get hungry between meals.
• Eat a light, healthy meal a few hours before the holiday event. You’ll be better at controlling intake if you are not very hungry.
• Eat slowly. If you are not hungry, pass on the second helpings.
• Foods high in fiber slow the transit of food through the upper digestive system, making you feel fuller for a longer time. Choose an apple or veggie sticks for a snack rather than a handful of chips.
• When choosing from a buffet, skip the usual foods and choose the special holiday items instead.
• Choose your favorite dessert and share it with someone. Just a taste may be all you need.
• Relax! You are not alone if you overeat when stressed. You might also feel you don’t have a lot of time to relax but you most likely can work in a “mini vacations” throughout the day. In between classes, before meals, and before bed spend a minute drawing breath in through your nose and out your mouth. When you do this, focus on the rise and fall of your chest.
• Don’t give up your exercise. This will help with stress as well as calories.
• Select your beverages wisely. Most holidays drinks are high in calories. Drink plenty of water.
• If you’re going to a big party or dinner, don’t starve yourself all day. You’ll be less likely to over-indulge if you eat low-fat snacks before going out.
• Don’t feel like you have to say “yes” to everyone that offers you food.
• Mingle at parties! Spending time with others leaves less time for eating.
• If you splurge one day, start the next day fresh and give it your best!

Sincerely,
Angel