It’s that time of the year when your wallets shrink and your waist measurements increase. As much as we look forward to holiday parties, many of us fear enjoying them too much, leading to the packing on of pounds. Indeed, the average American just consumed approximately 2000 to 4500 calories and up to 229 grams of fat from eating a traditional Thanksgiving dinner. Hannukah, Christmas Eve, Christmas Day, New Year’s Eve, and New Year’s Day still await us! Studies show that most of us will gain at least 1 to 2 pounds during the six-week holiday season. This is a weight gain most of us cannot handle with our weight-bearing hinges already under stress.
*Centegra Wellness Center’s Registered Dietitian Margaret Burnham tells us, “Studies show this added weight is not lost after the holidays. After 10 years, this yearly holiday weight gain can easily contribute to an extra 8 pounds of body fat (or more).” (Statistics from the National Institute of Health-NIH).
Keep in mind, it is a lot harder to lose weight than it is to not gain weight in the first place. No one wants to be on a strict diet during this time of the year. How can we enjoy the holidays without gaining weight?
United Security Life and Health Life Insurance offer some of these tips:
First, the holiday season is tough enough to just maintain your weight. If you’ve been trying to lose weight, now is the time to shift from weight loss to weight maintenance. Allow yourself a few treats and wait until the new year to get back on your weight-loss plan.
Second, if you are hosting dinners or parties, help yourself, your family, and your guests by trimming calories wherever you can without compromising tradition or flavor.
Third, never go to an eating-out situation hungry. Eat something healthy before leaving your home. In fact, do not skip meals at anytime.
Fourth, try not to let the stress, loneliness, or boredom of the holidays lead to overeating.
Fifth, even feeling too festive can lead to over-recreational eating. Just as “misery enjoys company,” so does indulgence. Don’t let the adage “everyone else is doing it” guide your eating and drinking habits.
Sixth, watch your calories throughout the day when you know you are going to celebrate. Choose holiday foods that have been simply prepared without cream sauces, gravy, butter, and whipped cream. Try to avoid fried foods as well. Add more fruits and vegetables to your diet, and go easy on nuts and cheeses. Choose only one of your favorite desserts.
Seventh, do all eating in moderation. When ready to eat: use a small plate with low calorie/low fat healthy choices, do not fill the plate, and eat slowly. Resist the urge to go back for more food for at least 15-20 minutes. By this time, your brain will be able to register whether you are still hungry. If you need more food, eat more fruits or vegetables and water.
Eighth, choose your drinks carefully. Eggnog and other holiday beverages can add a huge number of calories. Low-cal beverages (diet soda, sparkling water, low-calorie punch) are better choices. Watch your alcohol consumption. Besides the dangers of consuming too much alcohol, these drinks are loaded with empty calories. Also, alcohol releases inhibitions and can increase hunger. If you must drink alcoholic beverages, wine and beer are better choices than heavy cocktail mixers.
Ninth, be disciplined enough to follow your healthy exercise schedule (as closely as possible) as you would during the rest of the year. These calories burnt will give you a strong aid in controlling your total daily calorie count.
Tenth, remember there are many holiday traditions. The real meaning of get-togethers is spending time with family and friends in wonderful conversations. Make eating together a lesser tradition.
*Ms. Burnham continues, “Having one large meal (or a few) isn’t the culprit of holiday weight gain. Weight gain results from our busy schedule and loss of healthy habits during the holiday season. Exercise frequency decreases. We go shopping and dine out more frequently. We have greater access to rich foods at home, work, and parties.”
Keep these tips in mind when at your next holiday gathering. You’ll be armed with the tools needed to manage your diet and avoid those extra holiday pounds. Help keep heart trouble, cancer, stroke, type 2 diabetes, and depression from becoming uninvited guests as well!
Centegra’s Margaret Burnham offers individualized nutrition consultations out of the Del Webb Wellness Center office in Prairie Lodge.
