One effective approach to help clients with portion control during the holidays is to eat 5-6 servings of high fiber, whole foods including myriad fruits and vegetables before 4pm. By filling up on fiber, water, nutrients and antioxidants, you stave off hunger and give your body what it needs to function optimally. This helps control portion size and temptation when confronted with less healthy holiday treats.
I recommend that my clients eat a small savory snack, such as celery with almond butter, olives and feta cheese, avocado with salsa, before attending a holiday party where there will likely be lots of tempting carbohydrate foods. Feeling some satiety from eating a healthy snack in advance will limit the amount of carbohydrates they might otherwise splurge on.
I have found mindful eating to be an effective tool for helping clients manage their portion control during the holidays. This involves eating more slowly, savouring each bite, and paying attention to hunger and fullness cues. The opposite of mindful eating is mindless eating, which occurs when food is consumed quickly due to distractions such as TV or phone use. As a result, our brains may not register that we are full, leading to overeating. Being more mindful and focused on our food and satiety levels tends to reduce overall food consumption, which can be a useful tool to have during the holidays.
The approach I suggest at the holidays is the same as I recommend all year: mindful eating! Trying to force yourself to eat less (which is how our brains interpret 'portion control') puts your attention on what you are giving up. Even if you eat enough to be full, you're still not satisfied. However, a focus on mindful eating and enjoyment allows you to fully embrace the meal in front of you and notice when you are full AND satisfied. You'll also be more likely to notice when you've had too many rich meals in a row and you're starting to crave something light and fresh! Our body always wants to get back to balance; by noticing how you feel, you can "control your portions" without having to force it or feel deprived.
Nutritionist and author of Finally Full, Finally Slim at Dr. Lisa Young Nutrition
Answered 2 years ago
Losing weight through portion control is a simple yet effective strategy that focuses on managing the quantity of food consumed. By being mindful of portion sizes, individuals can create a calorie deficit, which is crucial for weight loss. This approach allows people to enjoy a variety of foods while still adhering to their weight loss goals. Portion control promotes a balanced and sustainable lifestyle, emphasizing the importance of listening to hunger and fullness cues rather than restrictive diets. It encourages awareness of nutritional needs, fostering a healthier relationship with food that can lead to long-term weight management success.
I often recommend adopting a strategy of eating small, frequent meals throughout the holidays to manage portion control. This approach is particularly beneficial for individuals with gut health conditions like Inflammatory Bowel Disease (IBD), as it's easier on the gut and helps maintain a stable appetite. For instance, a successful case involved a client with a post-Crohn's diagnosis who was unable to process large meals. By treating Thanksgiving day as a normal eating day—starting with her normal breakfast at 8 am, lunch at 11 am, a snack at 1:30 pm, a modest Thanksgiving meal at 3 pm, and a small dinner at 7:30 pm—she was able to enjoy the festivities without the usual holiday overindulgence and ended the day feeling as good as she started, without any post-holiday symptoms or regrets.
One approach I recommend to clients for portion control during the holidays is using the hand finger rule. This simple technique helps people visually gage appropriate portion sizes. Start by holding your hand out in front of you, palm facing down. Think of your palm as a standard serving of starch like rice, pasta or potatoes. Your thumb represents a standard serving of meat. Your index finger approximates a standard serving of vegetables, while your middle finger corresponds to a standard portion of fruit. It is also important to consider other food groups like fats, dairy and grains. Your ring finger can represent a serving of healthy fat like nuts, olive oil or avocado. The tip of your pinky finger is about the size of a standard serving of dairy like yogurt or cheese. In addition to focusing on portion sizes of different food groups, proper hydration is key during the busy holiday season. Aim to drink half your body weight in ounces of water each day. For example, if you weigh 150 pounds, drink at least 75 ounces or about 9 cups of water. By using simple tricks like the hand finger rule and staying hydrated, it is easier for clients to maintain portion control and healthy eating habits even when faced with the abundance of food options during the holidays.
Creating a support group for clients where they can share their challenges, successes, and strategies for portion control during the holidays. This community will provide encouragement and accountability. By fostering a supportive environment, clients can feel empowered and encouraged, leading to better adherence to portion control goals during the holiday season.
Organize holiday-themed challenges for clients, where they earn rewards for successfully managing portion sizes. This adds a fun and competitive element to the process, motivating clients to stay mindful during the holidays. For example, a 'Holiday Portion Control Challenge' can involve daily tracking of portion sizes, with clients competing to achieve their portion control goals. Rewards can include gift cards, fitness gear, or even a complimentary session with a nutritionist. This unique approach not only educates clients about portion control but also keeps them engaged and motivated throughout the holiday season.
By creating online support groups, clients can share their challenges and successes with portion control during the holidays, providing motivation and accountability. This fosters a sense of community, enabling individuals to exchange strategies and receive support. For example, clients can participate in group discussions, share healthy recipes, and provide encouragement to each other. Virtual support groups offer a convenient platform for ongoing guidance, allowing clients to navigate social gatherings and overcome holiday-related temptations.
A personal trainer might say, "During the holidays, I encourage my clients to use smaller plates to naturally limit portion sizes. Additionally, I emphasize mindful eating by savoring each bite and taking breaks between servings to assess hunger, promoting a healthier relationship with food during festive seasons. Another one which is a personal trick I'll use is I'll never bring a box or bag or cookies, chips, etc to the couch with me. If I am going to treat myself and snack a bit I'll grab a cookie or two, put the box back in the pantry and go sit on the couch. While I can't say I never go back for another, having another requires me to get up and go get one which not only makes me more cognizent of how much I'm eating but just the hassle of having to do so will often have me just stick to the initial portion I grabbed.