You're faced with food temptations everywhere you go, from office meetings where coworkers share their special seasonal treats to weekend holiday parties brimming with appetizers, cocktails and sweets. Avoiding these goodies entirely may be difficult, but saying no to every enticement is likely to backfire (and also isn't very much fun!). We suggest identifying your diet weaknesses so you can prepare for every eating challenge you'll face this season. Read on to find your "eating personality" so you can strategize for the healthiest holiday possible.
The Mindless Muncher
This is your eating personality if... you eat when you're distracted, like while watching TV, sitting at your computer or scrolling through your smartphone.
Your game plan:
- Practice mindful eating by listening for your body's hunger and fullness cues and minimizing distractions while dining, says Torey Jones Armul, an Academy of Nutrition and Dietetics registered dietitian in Chicago. When you're at a party, instead of grabbing one of every appetizer that passes by, assemble a plate of food and sit down and eat it slowly and consciously. Keep your hands occupied and feel fuller faster by sipping water every few bites.
- In a social setting, use a small plate. Studies show not only that you'll serve yourself less if you use a smaller plate, but also that the more attention you pay to your consumption, the more appropriately you eat. Another idea to reduce your intake: set your fork down between bites.
- You can also try standing across the room from the buffet table, with your back toward the food, so going back for seconds is not at the top of your mind. Researchers at Cornell University found an association between facing the buffet table in Chinese restaurants and having a high body mass index, or BMI, an indicator of obesity. Another diversionary tactic? Pop in a piece of gum or hard candy to help you focus on something other than food.
- Raise your awareness of your eating habits by recording a few days' worth of meals in a food journal and noting the times when you ate, suggests Armul. You might be surprised by how often you're grazing throughout the day. Try using a food tracker app on your smartphone so you never miss a chance to note a snack or taste.
The Disciplinarian
This is your eating personality if... you're uptight about everything you put in your mouth and don't stray from a strict diet, ever. You know the nutritional data of each morsel that crosses your lips and don't leave room for flexibility.
Your game plan:
- Relax a bit about what you're eating and keep your food opinions to yourself in social settings, suggests Armul. It's the holidays — loosen up!
- Don't classify foods as "good foods" or "bad foods"— all foods can fit into a healthy diet in moderation. Eliminating certain foods from your diet, like carbohydrates, could cause your body to crave them more and thus deprive you of important nutrients, according to the American Heart Association.
- "Allow yourself to enjoy favorite foods that are special this time of year," says Armul. If your diet is too strict, you might find yourself bingeing on "bad" foods. Practice the 80/20 rule and choose healthy foods most (80%) of the time, then indulge every so often (20%).
- Don't spend all day worrying about what you're going to—or have already—eaten. "Obsessive thinking about food and stress will affect your body's hormones and metabolism—preventing you from losing any weight," adds Wesley Delbridge, an Academy of Nutrition and Dietetics registered dietitian in Phoenix.
The Binge and Bounce Back-er
This is your eating personality if... you tend to overdo it in social settings, then feel extremely guilty later, resolving to diet for days or burn off the calories with exercise.
Your game plan:
- Keep stashes of healthy snacks at your desk, in your work fridge or in your everyday bag. Focus on healthy protein- and fiber-rich nibbles, like almonds, trail mix, peanut butter, bananas, apples and Greek yogurt, suggests Armul. Having other options means you'll be less likely to fall for the workplace food traps that are abundant this time of year.
- Hydrate before going out so you'll feel full and will be less likely to mistake thirst for hunger, suggests Delbridge. Research from Virginia Tech showed that when dieters drank two cups of water prior to eating, they lost more weight than those who didn't fill up on water ahead of time.
- Stop at one alcoholic drink. The more you drink alcohol, the more your inhibition decreases, which may lead to poor food choices, says Delbridge.
- Eat a smart snack with protein and fiber within three hours of the party so you don't arrive starving and make irrational eating decisions, says Armul.
- If you do overindulge, don't attempt to compensate by severely restricting your food intake later on. Get back to balanced meals and exercise the very next day. Being impulsive with food has been linked to a higher caloric intake, and the effect is even greater in highly restrained eaters, according to research.
The Weekender
This is your eating personality if... you'll try anything at least once, never say no to a holiday party, or you feel like you need to reward yourself by eating or drinking whatever you want because you worked hard this week.
Your game plan:
- Put some structure in place by planning ahead. Look at your social schedule and choose where and when you'll indulge. Every party isn't an excuse to overeat and drink, reminds Armul. Another trick to try: indulge (in moderation) every day at a set time, say, after you've eaten a healthy meal.
- Don't be afraid to throw away any foods you tried but didn't love — rather than eat them just because they're on your plate. "It's better going to waste than going to waist," says Armul.
- Find a buddy to rely on at parties or at the office to keep you in check. A 2012 study showed that people who joined forces to lose weight had significant influence on each other's weight loss.
- When it comes to chips, cheese and crackers, cake and other treats that are available year-round, take a pass, suggests Armul. Choose to indulge in only those foods that are unique to the holiday season