Mindfulness Strategies to Aid Your Weight Loss during the Holidays

07 Nov 2017

Train your mind to love your body during the holidays!

Many of us would completely abandon our diets during the holidays, drinking and eating throughout, only to regret after. It is very easy to ‘lose track’ and before we know it, we have gained more weight than we initially thought.

The truth though about managing weight is that our bodies do not recognize if it is a holiday or not. Our bodies respond to the food that goes in, regardless of the occasion. Thus, if we do not want to gain more weight (or better yet, if we want to lose weight) during the holidays, we have to be mindful of what we eat or drink.

So what can you do so you can enjoy this holiday season without tipping the weighing scale?

1. Be mindful of what you eat or drink

When you are faced with many food choices eat vegetables first before anything else to fill you with nutritious fiber. Have lean protein with your meals (without fat and skin) because proteins will keep you feeling full for longer. Minimize or avoid the sauces which have a lot of hidden sugars, let the sauce drip in the serving bowls before putting them on your plate. Take it slow on your sugary drinks or alcohol. Slowly sip just for the taste of it, if you must really drink. They should never replace your water. Lastly, go easy on the desserts. Find someone who is willing to share with you that slice of cake and immediately give a part of it before you even start eating.

2. Don’t go to the party hungry

Drink water or eat something light before going to the party. That way, you won’t feel famished and ready to attack the holiday spread. Take time to survey the food available and make good choices of what you will eat.

3. Eat slowly

It takes 20 minutes to send the signal to your brain that you are full. Eat using your fork and not spoon. Eat in small mouthfuls at a time. Chew your food well before swallowing. Put down your fork in between mouthfuls. Before you help yourself with another serving, make sure to give yourself a few minutes, drink water in between and check your hunger level before eating some more. Stop eating when you feel a bit full already, and not when you are already very full.

4. Enjoy the company

Remember that the more important thing about holidays is our families and friends. Eating is just a means to get together. Take time to catch up with your friends, give them your full attention to know how they are doing and also do your part in sharing your own personal update. Make an effort to make everyone involved and reach out to all your friends. Keep the atmosphere lively while being mindful of what you are eating and drinking. Before you know it, the party is over and you feel good that you did not over eat.


Cohen's Lifestyle Centre Singapore