This is the holiday season- and for many this means a lot of over-eating.  But when does the over-eating occur? Is it during the meals – well some of it– but typically it is grazing for meals that adds the holiday pounds.

When Olympic athletes need to get extra calories– they graze — they eat continually for hours– and in that time they are able to get in thousands of calories. While that might be ok if you are going to swim 300 laps at a time- most of us don’t do that. The point is- the constant grazing of holiday food is the source of many of calories we don’t need.

Start with a plan this holiday season – plan your snacks.  First plan where you eat them:

Do not eat in front of the television.

Do not eat in front of the computer

When you get a snack- put it on a plate- sit down at the table, and eat it. This avoids the random grazing.

Plan what you are going to eat

If you are going to want something sweet- combine it with something substantial. This avoids the rapid rise in glucose- followed by the rapid fall in glucose– that leaves you hungry again – wanting another bit of sweetness.

Plan when you are going to eat

Treat Food as Fuel

Think of your body as needing fuel, and if you put in excess fuel it will store it as fat. So plan the times you will have your snack. This also means do not have huge meals between.

Lunch at noon is light- have a light snack later – about four hours later- have a small dinner.

Eat smart. Don’t graze. Plan your meals. Plan where you eat. Set your holiday up for success!