10 Ways to Beat Holiday Overeating

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HOLIDAY TIPS FOR EATING RIGHT

The holiday season is almost here, and with it comes family feasts, office parties, and countless other celebrations. Every gooey, high-calorie treat and rich indulgence threatens to turn into extra pounds. Instead of bracing yourself for the penance and expense of trendy diets and exercise routines in the new year, remember that weight loss and maintenance ultimately come down to portion control and self-restraint. Use these 10 practices and mental tricks to get you through this holiday season without overdoing it.

MINDFUL EATING

Look around any restaurant, and there will be at least one person staring at a smartphone screen. Instead of being constantly connected (and thus distracted) during meals, try having one bite at a time without any stimuli -- cutting out TV, phones, music, and even conversation. The concept of mindful eating, as explained by The New York Times and practiced by Buddhist monks, entails enjoying food slowly and consciously. It's less about which foods to eat and more about being in tune with the mind and body during a meal. This awareness may help those with a tendency to overeat recognize the feeling of fullness sooner.

LIQUID CALORIES

Eggnog, hot chocolate, pumpkin spice lattes -- all are delicious but high in calories. A cozy, indulgent drink is fine every once in a while, but for most holiday outings, stick with low-calorie alcohol (wine, scotch, vodka, or gin), tonic, and seltzer water. Add one small splash of juice for sweetness.

PRACTICE MAKES PERFECT

Don't wait until the holidays are in full swing to start practicing portion control. Try eating smaller portions every day. Soon, you'll need less food to feel full, which is key in coping with above-average portion sizes in restaurants. Inexpensive portion-control tools can serve as physical guides, and a Mayo Clinic slide show depicts accurate, healthy serving sizes.

WATER, WATER, AND MORE WATER

There's a reason why fitness gurus lug liters of water around every day. Staying hydrated is essential to well-being, but a glass of water before a meal can also curb hunger. Drinking water before a meal has proven to help with weight loss and provide a sense of fullness, leading people to consume fewer calories during a meal. So before you head over to the buffet or sit down at the table, have a glass of water or two as an "appetizer."

PUT MONEY ON IT

Some people need more than mental tricks to stop eating, and putting cold, hard cash on the line might be the perfect motivation. Start a bet with friends or family, or join one with motivated people trying to maintain or lose weight all over the country. Each "diet better" adds a certain amount of money to the pool, but only the people who lose a specified amount of weight (by a chosen deadline) get to split the total pool in the end. Two popular social sites are DietBet and Healthy Wage.

THREE BITES IS ENOUGH

Three bites of gravy-laden potatoes or stuffed turkey may not sound like enough, but try using this tip (especially for high-calorie, carbohydrate-heavy foods). At a large holiday meal, there will probably be a variety of food -- and a heaping plate is the result. At the beginning of the meal, set a three-bite limit, and slowly enjoy each mouthful. After three bites of each item on the plate, drink a glass of water and check in. If you are no longer hungry, it's time to put down the fork.

DRESS TO IMPRESS

Don't pull out those stretchy pants and jeggings just yet. For upcoming holiday occasions, dress in slim-fitting clothing -- the outfit that looks great before a big meal. It may sound uncomfortable, but eating in a curve-hugging black dress or skinny jeans will raise awareness of each bite, and may make it easier to pass on the pumpkin pie, knowing someone will likely be taking photos during and after the meal.

BETTER WITH A BUDDY

Whether it's with a partner, best friend, or co-worker, make a pact to eat less before you head out to a party. Be specific about the commitment, locking down the number of plates to be eaten, glasses of water to consume, or even helpings of salad to have before the main course. Having an extra pair of eyes on you throughout the meal will help with accountability.

BEFORE THE MAIN EVENT

For those who wait all year for the holidays and understandably refuse to hold back at dinner, light meals during the rest of the day can keep calorie counts in check. Try a healthy kale shake for breakfast and a salad with steamed chicken for lunch. Healthy choices during the rest of the day can make one-time indulgences guilt-free.

HEALTHY CHOICES

Choose holiday foods carefully. Fitness gurus stress the importance of protein, vegetables, and fruit. At the buffet line, pick foods that carry the most nutrients and fiber. Limit portions of carbohydrates and sweets, and soon feeling stuffed and guilty from overeating unhealthy food will be a distant memory of holiday celebrations past.