1. Slow down when you eat

Like most things in today's world, the faster we get the task at hand done the better, right?  Wrong...  Especially when it comes to eating!  Researchers at Harbin Medical University in China found people who chewed their food 40 times ate 12 percent less compared to people who chewed their food 15 times.  Many of us are unaware that digestion actually begins in our mouth.  In fact 1/3 of digestion begins as soon as you see/smell food until it hits your taste buds!  Try to savor every bite - and if you're mindful enough 30-40 chews per mouthful is ideal.  

2. Do a 'drive by'

If you're like most, you arrive to a party ravenous and drawn to the first food plate you see.  As urgent as your hunger may appear, we can always wait another 30 seconds to size up our options.  Use this time to do a 'drive by' around the food table and observe all available options.   In doing so you can pick out your top 5 must have's, 3 of which should be of a vegetable variety.  The fiber and dense nutrient content in vegetables will satiate you more completely, reducing future cravings. 

3. Drink from Taller glasses

Let's face it; the holidays are a wonderful time for celebrating with our family and friends.  As a result for many this may involve having some refreshing and tasty cocktails.  It is important to be reminded that many drinks can be a significant source of calories and need to be kept in check.  Studies have shown that by drinking from taller glasses, we feel as if we are getting more fluids, when often the actually amount is less than in a smaller tumbler type glass.  This simple deception tricks our brain thinking we've had enough at smaller amounts, thus curbing our caloric consumption (and weight) more effectively.

4. Be social

A tip that works in keeping amounts of calorie dense/rich foods in check is to take a break to get social and chat with friends/family between food plates.  It actually takes a full 20 minutes for our stomach to tell our brain that we are full, thus it works well to get social for 20 minutes between each serving of food.  Overeating can be kept in check using this technique and is a helpful way to avoid blowing the springs off your scale this holiday season. 

5. Snack before the party

Juggling busy schedules over the holiday season is often a hectic affair.  Attending multiple holiday parties, finishing up work deadlines and last minute gift shopping all tend to challenge even those who adhere to their routines religiously.  Often, eating properly can be an afterthought especially as we may count on getting fed with finger food at the next party.  This can be a dagger in the back for those who are focused on their figure as heading to an event catered with party nibblies is like showing up to a gun fight without a gun - you don't stand a chance.  A simple and highly effective tip is to make sure you have a highly protein rich snack 30-60 minutes before you make your grand entrance.  This will reduce chances of satiating your body with nutrient void/calorie dense foods that can sabotage your waistline faster than you can say "mini-quiche".

Yours in good health,