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 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.
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. What to do? Survey the culinary landscape and decide
what you really want. Keep the portion reasonable and then leave the food
table. Also, beware the baskets, tins
and trays of treats that frequently appear in the workplace around this time of
year. Try to see these foods as not yours
and avoid them altogether. Or, save one
treat from the selections for the end of the day. Be mindful of your choices and honest with
yourself about your decisions.
Enjoy
the turkey, but don’t gobble - Life is so full of
rushing, we forget that we can slow down and enjoy our food. Truly savor 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.
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 to 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.
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.
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.
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.
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. 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.
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, to 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 you 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.
Keep
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, moderate some of
the negative metabolic effects of overeating, tone your muscles, and work off
some of the holiday stress.
