‘Tis the season to be jolly, and depending on how many holiday parties you’re attending, you might be getting your jolly on more than once per week. From Yule log to eggnog, it’s no secret that enjoying the holidays can cause you to pack on extra pounds. Of course, abstaining from all booze and sweets is the most reliable way to keep your body free from those Santa-like jiggles, but let’s be honest folks — it’s not the most fun. Most people don’t want to give up fun times. In fact, the number one question I get asked around the holidays is: “Can I drink without gaining weight?” Yes, Virginia, you can.
I am not saying that it’s fine to be the person getting carried out of the office holiday party or that you should drink so much you’re hung over the next day. What I’m advocating and hoping to put into practice myself is some moderate — but festive — imbibing that won’t render your workouts and clean eating useless. Here are six tips for a rocking good time without the guilt. Frankly, I think too many of us feel enough of that around the holidays.
No. 1 Scope out the food before you get tipsy.
When you step into any holiday shindig, generally the first thing that happens is that someone shoves a drink into your hand. Most of us are happy to take it and start sipping — especially if it’s your spouse’s holiday party and you don’t know a soul other than the super chatty office manager. But take a pause, and check out the food first. I’m sure I don’t need to tell you that drinking on an empty stomach is the quickest route to Regretsville. The booze won’t have anything to absorb it and will quickly make its way into your bloodstream, leaving you buzzed and unable to make smart choices. Interesting fact: 20 percent of alcohol is absorbed by the stomach, while the remaining 80 percent is absorbed by the small intestine.
If you haven’t already eaten (salads don’t count), hone in on some protein. Hopefully you can find steamed shrimp on the buffet or a carving station with some nice roast beef, or even smoked salmon. If you’re vegetarian, scout out deviled eggs or goat cheese. Protein is definitely tougher to find at parties if you’re vegan, but there’s generally a nut bowl somewhere on the premises (often at the bar). Pick out all the almonds for some satiating plant-based protein. Studies have shown that protein not only helps you feel fuller longer, it can also help you eat fewer calories at your next meal — meaning you’ll make fewer trips to the buffet as the night wears on.
Once you’ve found your protein, pair it with a healthy fat and lower sodium, filling carbohydrates. Olives, nuts and guacamole are all good fat picks. Smart carb choices include raw vegetables, popcorn and bruschetta.
No. 2 Stick with the basics.
Signature cocktails are festive and delicious, but they’re naughty for several reasons. Not only do drinks with mixers and juices help rack up more calories than beer, wine and liquor, sweeter drinks can actually make you hungrier later on due to the huge spike in blood sugar they create. And avoid mixing booze with diet soda — you’ll actually get drunk faster with a rum and diet coke versus the regular stuff.
No. 3 Water, water everywhere.
Experts always recommend drinking a glass of water while you’re drinking alcohol, but trying to hold a glass of water and a champagne glass and a plate full of crudités is pretty impossible. Ditch that thought and simply focus on following up each drink with a glass of water. Not only will it slow down your boozing, it will also help keep you hydrated and hopefully avoid a raging headache the next day.
No. 4 Sweat (even though you’re not sweating out toxins).
Contrary to what you may have read elsewhere, you unfortunately can’t sweat alcohol out through your pores. Sweat is made up primarily of water, plus salt and small amounts of protein, carbohydrates and urea. So while a tough spin class the day after drinking might make you feel better, it’s likely from the post-exercise endorphins kicking in, not from the toxins seeping out. That said, balancing the extra calories you’re going to take in from two drinks (see specifics below) at a holiday party with a 3-mile run or hour-long barre class is a smart idea. Busy holiday schedules can often squeeze out much-needed workouts, so make sure to prioritize exercise by blocking out time on your calendar or setting up “sweat dates” with like-minded pals.
If you meet a friend for a work out and then go out for drinks afterwards, do make sure to eat in between. Exercise causes your blood sugar to drop, and adding booze to the equation will prevent your body from being able to replace glycogen stores.
No. 5 Follow the 1:1 rule.
If you’re drinking alcohol, stick to one drink per hour. Those booze calories add up quickly! Plus, your hard-working liver can only process one standard sized drink per hour. Here’s a cheat sheet:
5 ounces of red or white wine = 125 calories
12 ounce beer = 153 calories
5 ounces sparkling wine = 110 calories
12 ounce mojito = 230 calories
1.5 ounces Bailey’s Irish Cream = 144 calories
4 ounces of port = 180 calories
No. 6 Do have a bedtime snack … and another glass of water.
Alcohol causes an increase in insulin secretion, which leads to low blood sugar. Having a small snack before bed can help stabilize your blood sugar. It will also help prevent a morning trip to Denny’s for the Grand Slam.
Go for something simple, such as a small bowl of cereal or some whole-grain crackers with cheese. Pretend that it’s Christmas Eve and you’re leaving a snack out for Santa — only this one will actually disappear by morning. And yes, do have another glass of water before you hit the hay.
Have fun, be a smart and responsible drinker and leave the car keys at home. Happy holidays!
