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Winning the Battle of the Bulge

Winning the Battle of the Bulge

How to “Beat Back the Fat” this Holiday Season

We all know that holidays are a mine-field if you are trying to watch what you eat. You WILL watch something. The problem is, you will watch the food on your fork go right into your mouth!  Well, have no fear, here are some tips to maintaining your healthy eating plan (and your integrity) this holiday season.

1. Drink water. I don’t mean, a glass with your meal. Start early. Keep a glass of water with you during the day. When the glass gets half-full, fill it again. This trick will keep you feeling full AND will keep you hydrated.

2. “Spread…don’t Stack.” The key here is to help you manage your portion control. Use your plate as your barometer on how much food you should get. Put food next to each other, not on top of your last portion. This will give you nice portions without overdoing it.

3. Eat slowly. You have to give your brain a chance to register that your stomach is getting full. This may take about 20-minutes or so. (If you’ve been following the water recommendation, it will be quicker.) If you eat too quickly, your brain doesn’t have enough time to register that things are filling up. You will eat a lot more food before the “I’m Full” signal is sent. What is the best way to eat slowly? Well, engage in meaningful conversation with friends and family. Only eating during conversation breaks. You will eat less, and learn more.

4. Avoid alcohol. While studies say red wine will aid in digestion, it may also inhibit your ability to manage what you eat…and it can make you dehydrated. If you must drink, do it sparingly and make sure you are drinking 2 glasses of water for every alcoholic beverage.

5. Skinny-size your dessert. You don’t have to have a piece of pie that is the size of your head! If you’ve followed the above tips, you wouldn’t be able to eat anything that big anyway. A small piece is all you need.

6. Stop when you are full. Watch the little kids, they can do it. Kids stop eating all the time. Why? They are full. You should do the same.

But…What if You Overdo it Anyway?

We’ve all eaten to the point of discomfort, especially during a holiday meal. If you decided to “take it all in,” here are some ways to get relief:

1. Try not to lie down.
2. Stand up.
3. Stretch
4. Take a relaxing walk
5. When you feel a little better, slowly sip ginger ale, ginger tea or ice water and relax for awhile.

And by relax, we mean a tryptophan induced coma!

Author Info

Dr. Dave Williams

Spa915 is El Paso's #1 choice for laser tattoo removal, laser hair removal, skin rejuvenation and the "Nail Fungus Cure." Spa915 was nominated for "Best of the Best" by What's Up magazine and "Best Spa in El Paso" by the City Magazine. Visit to learn more about what we have to offer.

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