Avoid the Holiday Weight Woes
By Diana Bocco
Studies show that the average American gains about four pounds every year from mid-December to January 1. While that may not seem like much, the same studies show that most people don’t lose that weight after the holidays. After 5 years, that’s 20 extra holiday pounds! Here are some ways to make it through the holidays without risking your waistline in the process.
Share the joy—and the food. It’s hard enough not losing our minds during the holiday season, let alone losing weight! If you’re able to maintain weight through all the office parties, gift baskets, and fruitcakes, you are doing great. “If it’s hard to avoid the temptation of having these foods around and the guilt of wasting food is too much, get in the spirit of the holidays and give them away,” says Pamela Ofstein, director of nutrition services at eDiets.com. Bring the goodies to the office (your colleagues will love you), go for a walk around the neighborhood and drop some off to your neighbors (great way of meeting them), and be sure to always send your guests home with plenty of food. Of course, it’ll be up to all of them to exercise their own self-control!
Don’t blame the kids. Ellie Taylor, registered nurse and coauthor of Feeding the Kids: The Flexible, No-Battles, Healthy Eating System for the Whole Family, recommends avoiding a common diet pitfall: using your kids as an excuse to buy or make lots of extra holiday treats! “The reality is that the entire family—including dieting adults—will usually end up eating any goodies that come into the house,” Taylor writes. “And your kids really don’t need all that extra sugar and fat any more than you do.” Kids already get tons of holiday goodies from parties, school, friends, and so many other places! So, this year, decide what your family’s top favorite treats are, and enjoy those—but skip all those extras.
Get out of autopilot! According to Michelle May, M.D., author of Am I Hungry? What to Do When Diets Don’t Work, many people blame holiday weight gain on all the “special” food. But if the food is so special, why not give it the attention it deserves? Eat mindfully by reducing distractions and sitting down to eat, even if it’s just a cookie. “Appreciate the appearance and aroma of your food, and savor one small bite at a time by putting your fork down. You’ll eat less food but enjoy it more.”
Don’t hibernate. Karen Lush, MPH, RD is a corporate dietitian and program development manager for Jenny Craig, Inc. Lush recommends getting out and enjoying the beauty of the season. Depending on where you live, it might be a hike along leaf-laden trails, several runs down a nearby ski slope, or ice-skating on an outdoor rink. Get the whole family together for a rousing snowball fight. Build a snowman. Make snow angels. ”Be a kid again, and enjoy special time together as you model positive exercise behaviors for your children.”
Always keep something on your plate. During the holiday season, an empty plate tells the host that you are hungry for more. No one believes you’re full if your plate is empty. But if your plate still has a bit of food on it, that sends the signal that you’ve had all you can possibly eat.
Don’t drink your calories. According to Janet Bond Brill, PhD., a nutritionist and exercise physiologist, liquid calories such as eggnog and sweet mixed drinks can add up to 1,000 additional calories to your holiday meal. “To avoid that, try alternating a glass of zero-calorie Perrier or diet soda with a glass of healthy red wine, or try wine spritzers to celebrate the holiday spirit without adding pounds,” Brill advises.
Finally, remember that the holidays are about people, not food. Concentrate on socializing, spending time with your loved ones, and having fun. Think about what you are celebrating along with how great the food is!
GIFT-GIVING IDEAS
The holiday season is also a time to think of your friends and family. Dr. Kurt Hong, MD, works at Valens Medical, a medical weight-management office operated by board-certified physicians. Hong recommends including nutrition and fitness-themed gifts to help others focus on healthy lifestyles and enjoyable activities. The following is a sample of the possibilities.
Holiday Food Gift Suggestions
Herbal teas
Mulled spices
Gourmet fruit spread
Carrot, zucchini, or cranberry bread
Bran muffins
Basket of fresh fruit
Dried fruit plates
Decaffeinated coffees
Smoked fish
Bran muffins
Fresh herbs
Gourmet popcorn
Favorite healthy recipes
Hot cider with cinnamon sticks
Other healthy gift options
Cookbook or subscription to a magazine that features healthful recipes
Wok or steamer
Spider plant to help fight indoor air pollution