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Help With Holiday Resolve

The holidays - Halloween, Thanksgiving, Christmas, New Year - are notorious for wreaking havoc with diet and exercise programs. But with a few simple strategies, you can both enjoy the holidays AND stay true to your California Medical Weight Management program.

Plan Ahead
On a calendar, use a colored pen or highlighter to circle dates that will be challenging. This will allow you to mentally prepare and enlist support, if necessary. Go to each event with a plan.
Bribe Yourself
On the calendar, schedule non-food treats (massage, clothing, a day at the beach, etc.) to reward yourself for not lapsing on challenging days.
Remember Family
Remind yourself that family and good friends are the real reason for the celebration, and make them?rather than food?the centerpiece of your evening (or afternoon).
Take Food
If you’re going to a party, ask what’s being served and ask if you can bring a dish to share, and then take something that will satisfy your appetite, taste buds and diet. That way you know there will be at least one thing you can eat. Whenever you go to a social event where food will be served, carry a snack from your meal plan.
Eat First
For events where hors d’oeuvres will be served (which are often difficult to resist), eat before you go.
Dress Well
Wear close fitting clothing and it will serve as extra incentive-and reminder-not to overeat.
Stay Hydrated
Drink most of your daily water requirement before you go to a holiday celebration and you will be less hungry and less thirsty, meaning that you will be less inclined to turn to alcohol to quench thirst. Alcohol increases desire for food and decreases discretion and resolve. Continue to drink water and other non-caloric drinks while you’re at the social event.
Be Sociable
At parties, engage in conversation with all the people you know and strike up conversation with a few guests you don’t know and the time will fly by.
Look Around
Find a person who is indulging in party food, who looks the way you don’t want to look. Without judgment, use that person as a reminder to yourself of why you’re on this journey.
Eat Wisely
  • Only ¾ fill your plate and fill that ¾ with fresh veggies, salad, fruit and protein from your CMWM plan.
  • Avoid finger foods
  • Eat no sauces, gravies or dressings
  • Avoid all fried foods
  • Avoid desserts, except for fresh fruit that’s on your diet plan
Stay Nourished
Give your body all of the nutrients-protein, vitamins, minerals-that it needs each day and you will be far less likely to suffer from cravings, which you would be tempted to satisfy with fatty party food. Use what you’ve learned already plus the information contained in your California Medical Weight Management program materials to guide you in making healthy food choices.
Continue to Exercise
Besides helping with weight management, exercise has been proven to improve mood and reduce stress, which makes it even more important to keep it up during the holidays. Even in the busiest times, it’s usually possible to fit in a 15 or 20 minute walk each day. Even better, incorporate the exercise into the holiday festivities by gathering others and walking together. If you have out of town guests, use the walk to show them around the neighborhood or a lovely local park or nature reserve. At-home exercises such as upper body strengtheners using soup cans as weights, simple squats, and abdominal crunches are also easy to fit in during short down times. Remember to warm up your muscles and stretch regularly.
Congratulate Yourself
  • For giving your body the opportunity to become healthy and strong. It’s the only one you get, and when you care for it and treat it well, it will serve you well for many, many years to come. Rather than depriving yourself, by not indulging in fatty, unhealthy holiday food you are giving yourself a gift that you will enjoy for the rest of your life.
  • For staying true to your commitment. This is a huge achievement. You deserve a reward-pick one from your "Bribe Yourself" list!
*Disclaimer: Results are typical but not guaranteed. Your actual results may vary. Real CalMWM patients shown with permission.

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