How to Win the Holiday Battle of the Bulge


 
Just thinking about traditional holiday meals can put the appetite in high gear, before even lifting a fork to taste that first savory bite. And then it begins: about six weeks of feasting at holiday parties.
 
The temptation to overeat is lurking at every table. By New Year's Day, many of us are avoiding the scales, wearing elastic-waist pants and thinking about joining a health club to undo the damage to our waistlines.
 
How much weight gain
 
The average American gains at least five pounds during the six-week winter holiday period. A study of 200 people, reported in the March 2000 issue of the New England Journal of Medicine, found the following:
 
  • Weight gained during the six-week holiday period accounted for most of a person's total weight gain over a year's time.
  • The more overweight the study subjects were at the beginning of the holiday season, the more likely they were to gain at least five pounds or more over the holidays.
Relatively small holiday weight gains of just a few pounds, when added together year after a year, likely contribute significantly to the substantial weight gain that occurs during adulthood. Since more than half of all Americans are considered overweight, which can increase risk for a multitude of serious diseases, holiday weight gain is something to be taken seriously.
 
Holidays are no time to diet
 
Why spoil the festivities by feeling guilty about indulging in special foods for special times? You will likely feel frustrated and deprived when you force yourself to say "no," or guilty when you decide to indulge. Rather than trying to lose weight, try to prevent weight gain.
 
Tips for sensible holiday eating
  1. Never go to a party ravenous because you're more likely to overeat.
  2. Take small portions from the buffet table.
  3. Choose a few of your favorites hors d'ouevres, in sensible amounts, rather than a pile of everything offered.
  4. Avoid drinking too much alcohol and other high calorie drinks. Alcohol can increase your appetite and lower your resolve to resist overeating.
  5. Go light on dips, chips and sauces and concentrate on fresh veggies, fruit and lean meats.
  6. Put together a plate of food and sit down and eat, rather than walking around the buffet table several times or sampling from passing trays.
  7. Eat slowly. You'll likely find you're full and don't really want seconds.
  8. Go easy on the holiday cookies and cakes. Have one special dessert or split one with a friend.
Stay active
 
Physical activity is one of the best gifts you can give yourself and your family during the holiday season. Fitness experts recommend at least 30-60 minutes a day. During the busy holiday season, sneak in exercise by:
  • Walking before or after your holiday meal.
  • Picking up your walking pace while shopping at the mall.
  • Parking at one end of the mall and walking to the other end and back.
  • Using the stairs instead of the escalator.
All of these small steps toward maintaining your weight during the holidays can add up to big steps toward your lifelong good health. Happy Holidays!
 
For more helpful tips and healthy holiday recipes, visit www.mealsmatter.org.  Meals Matter – www.mealsmatter.org – is a non-commercial website supported by Dairy Council of California, staffed by registered dietitians and dedicated to promoting healthy food choices for families.
 
 

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