From Thanksgiving to the New Year’s Eve toast, the opportunities to overindulge are nearly endless. There is a common misconception that holidays are so infrequent that eating done only on special occasions doesn't matter. But, the celebrations can add up with parties, work events and family gatherings. And several high calorie days can significantly derail your weight management goals. For example, on Thanksgiving, the average American consumes 4,500 calories and 229 grams of fat. That's at least 2-3 times what one needs to eat in one day. The average holiday weight gain according to a 2000 study by the National Institutes of Health is 1-2 lbs. A pound is not so much, but people tend to not lose the weight when the holidays are over so it adds up over time. Also, while the average for the general population is just 1 pound gain, for those who are obese, average weight gain is 4-6 lbs.
Enjoying the food is a big part of enjoying the holidays, but it doesn’t have to add inches to your waistline. It is possible to eat foods traditionally associated with holiday celebrations and to stick with a weight-loss plan. Try to maintain a clear idea about your weight goals during the holiday season and don't let small setbacks completely derail progress. The following tips can also help to prevent holiday weight gain.
1. Minimize mindless munching. Nibbling before and after a big holiday meal is a sure way to add significant calories. Between the eggnog, cheese ball, homemade cookies and candy, it’s easy to top 1,000 calories before sitting down to dinner. The same goes for the goody trays in the break room at work. What to do? Survey the culinary landscape and decide what you really want. Keep the portion reasonable and then leave the food table.
2. Enjoy the turkey, but don’t gobble. This isn’t an eating contest, so slow down! Truly enjoy the rich pleasure of the foods you don’t get every day. Let the food linger on your tongue. You may discover a sense of satisfaction with half your typical portions when you take time to slow down and enjoy the food you’re eating.
3. Portion control, portion control, portion control: Make those special, holiday-only foods manageable by savoring them slowly in limited portion sizes. Skip the items that you do not really care about. It can also be helpful plan ahead for a dinnertime celebration by having a lighter breakfast and lunch that day, but do not skip meals as that often leads to overeating later. To control daily calories in the face of frequent celebrations, some people find it helpful to substitute a calorie-controlled meal replacement for 1-2 meals per day during the holiday season.
4. Plan ahead & make wise choices: Plan ahead before heading to a holiday gathering or party. Know what will be served and figure out what it is you really want and if it’s worth the calories. If you can live without your mother’s pumpkin pie but not her sausage stuffing, then have some stuffing. The same goes for a holiday buffet: scan the table first before filling your plate and decide which foods you can live without. Choose small portions of the foods you want to enjoy, filling your plate once. If you’re asked to bring something to a gathering, try bringing something healthy, like veggies and low-fat dip, instead of cookies. That way, if there are leftovers, you will go home with a healthy option rather than problem treat.
5. Use high-protein and high-fiber foods to your advantage. Lean meats, poultry, fish and green vegetables can help you feel full when you’re hungry without adding a burdensome load of calories. To avoid going to a holiday party too hungry — eat something high in fiber and/or protein before heading out. Have ready-to-eat veggies with hummus, a cheese stick with fruit, a Greek yogurt cup, or a small portion of fiber rich cereal to help curb your hunger.
6. Beware of liquid calories. Being aware of the calories you’re drinking during the holiday season is also important to maintain a healthy weight. A cup of regular eggnog can have up to 500 calories and that Starbucks white hot chocolate with whipped cream will cost you even more calories. Factor in alcohol, sugar-loaded punch drinks, hot cider and more and see how liquid calories add up. What to do? Choose “light” or “diet” drinks and drink lots of water. Choose hot tea or coffee in place of hot chocolate or cider. And, if you really must indulge in Eggnog, the “light” eggnogs being sold are a significantly better calorie deal. Alcohol not only provides empty calories but it decreases one's resolve to stick to an eating plan, so use moderation when it comes to drinking. Diluting wine with club soda can make a tasty wine spritzer that has less alcohol and less calories.
7. Channel your inner-Santa in non-food ways. It can also be helpful to channel your holiday spirit in ways that are not focused on food. For example, too add activity, consider celebrating the season by going skating or going for a holiday lights walk. Decorating, crafts, and gift giving can also satisfy the homemaker in you without running the risk of exposing to more homemade treats. And, if you are determined to bake consider giving friends with dogs homemade pet biscuits rather than items you might be tempted to sample.
8. Get moving. Don't slow down or stop physical activity during the busy holiday months. Instead, try to maintain or even increase activity and exercise levels to compensate for additional caloric intake. On holidays with big meals, try to get active in the morning. Go outside with the kids to toss the football around, grab your music and take a brisk walk, or prepare for your mall shopping by doing some determined walking laps around the space first. Simply moving more can help burn off extra calories, tone your muscles, and work off some of the holiday stress.
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