For instance, how often does a co-worker have a basket of candy on their desk that seems to call out to us when we walk by? Or just the other day, I had a company rep come to my office with a package of cookies in tow. I found myself gravitating towards them, and then I realized they needed to be out of sight. Sights of temptation include holiday parties, offices, friends’ homes, and even your kitchen. Thus, I should place these treats in a room I am less likely to enter, or avoid the lunchroom altogether as this is the kingdom of calorie-dense baked goods, or invite someone else to take them home. In other words, address the visual trigger of seeing food.
知道这些诱惑存在，保持警惕，专注于您的目标并就部分大小做出明智的选择很重要。例如，如果要吃蛋糕并且要放纵蛋糕，则不必要求最大的作品。拿一块较小的作品，或者与他人分享您的作品。这样，您仍然可以享受这种享受，但智慧。此外，提前制定策略，当有几种食物可用时，例如在感恩节自助餐中经常看到的食物时，您将如何处理自己。了解，有一种无意识的冲动，可以品尝到您面前设定的一切并进行相应计划。因此，首先要准备自己的盘子。我个人建议，如果患者想尝试一切，将自己限制在每件物品中只有1汤匙。您不必拿出测量设备，但您明白了。这将有助于通过拥有大量食物来防止他们过度放纵。 In addition, if you are going to a holiday event, avoid going on an empty stomach. Have a snack first, so you are less hungry and less likely to overdo it.
除了留意它的份量,它is also important to understand the power of alcohol. Not only does alcohol encourage people to do things they would not do under normal circumstances, but alcohol also has calories. As a matter of fact, the only macronutrient more calorie-dense than alcohol is fat! Also, alcohol tends to make people want to eat more. Thus, alcohol consumption contributes to weight gain in several ways.
Additionally, understand that we reach for comfort foods when the weather turns cold. We like to enjoy warm and comforting foods. I know I like to enjoy hot chocolate when it gets cold, but then I stop myself and think about the extra calories that would come from a beverage, and I often, but not always, decline. A good strategy to help is to be sure to dress appropriately for the colder weather and stick to your normal eating pattern. Carb loading to stay warm is not the goal unless you are trying to self-insulate instead of wearing a coat.
Last but not least, remember the true meaning of the holidays and focus on family and friends, not food. It is important to be thankful, but that does not mean we need to fill out a Santa suit unless you are looking for a part-time job. Enjoy the season and be wise!
Angelice Alexander-Martinis a family physician.