Preventing weight gain during the holiday season
by Jill Fleming, MS, RD, Dietitian at Veterans Memorial Hospital
Let the holidays begin! Starting with Thanksgiving, most of us will be invited to several social events and parties from now through New Year’s Day. It’s tempting to just throw in the towel on healthy eating and exercise until next year, but don’t do it!
Try to resist the temptation to put all of your good habits on hold for two months. Make Thanksgiving the kick-off to a holiday season of family, friends and great conversations. Could food be a side perk instead of the main attraction at your gatherings? You can still enjoy all of your favorite food and beverages, just approach events a little differently this year.
First, make it your goal to maintain your current weight, not to lose weight. Even if you think you should lose weight, December is not the best month for weight loss success. December is full of parties and extra treats, so you may be setting yourself up for failure.
The secret is to avoid the “all-or-nothing” way of thinking. If you tell yourself that you can eat, drink and be merry with reckless abandon, you will pay for it later. Starting a new healthy eating plan January 1 sounds like a good idea, but why would you want to start it with an extra 10 pounds?
The New England Journal of Medicine published findings from a Tuff’s University study on weight gain during the holidays. It found that those who were already overweight were likely to gain more weight during the six-week holiday period than those who were considered average weight. This increase in weight is significant for adults who are already overweight.
Here are some simple strategies to help prevent holiday weight gain this year:
1. Track your weight, once per week, from Thanksgiving through New Year’s Day to ensure your weight remains stable. I recommend making Friday morning your weigh-in day, as weekend meals tend to have more salt and less water.
2. Take a walk most mornings. This is most important on the day of a social gathering. Even a 10-minute walk will release the feel-good endorphins that will help control stress. If you have eaten a large meal, take a short walk to help digest your food and regulate your blood sugar level.
3. Eat a breakfast that includes some fruit or vegetables on the morning of a social event. This is easy to do with a green smoothie. Just combine one cup of liquid with a handful of spinach and your favorite fruit in the blender with a little ice. This one good choice helps you crave more fruit and vegetables throughout the day.
4. Eat before the party. Yes, having a healthy snack one to two hours before any party will help you feel more in control of your appetite. This makes it easier for you to be more selective in your food choices.
5. Socialize away from the buffet table. Once you have a plate of food, move away from the table and sit down to eat.
6. Eat like a food connoisseur. Really taste everything that you eat. The enjoyment of eating occurs in your mouth… not your stomach, so slow down your eating pace.
7. Don’t eat anything that you really don’t want to eat. Just because your mom made your favorite pie, doesn’t mean you need to eat the whole thing at one sitting.
8. Alternate adult beverages with water. For each cup of holiday cheer you drink, you should drink a cup of water. This will help prevent dehydration, which is the main reason you don’t feel well after a night of celebrating. It will also dilute your alcohol calories in half.
Follow these simple guidelines to enjoy the holidays without gaining any extra weight. Once the New Year is here, you can refocus your efforts on losing weight again. For now, your goal should be to maintain your current weight. Enjoy your holiday season guilt free this year!
For more information, call the dietitians at Veterans Memorial Hospital at 563-568-3411, Ext. 567.
