How can I prevent gaining weight during the Holidays?

December 9th, 2012

The holiday season is a wonderful time to catch up with friends and relatives and celebrate the end of the year.  However, you don’t want to end up gaining weight that you will regret.  On average, Americans gain 5 pounds each year during the holidays.  Little of this is burned off during the following spring and summer, leading to an accumulation of weight over the years.  I enjoy food and the holidays, but I think moderation is the key.  Here are some tips to get through the holidays without weight gain:

• Eat something before you go to a cocktail party.  If you are extremely hungry, you will likely overindulge on the cheese, shrimp, or fried foods that are often served with wine.  A protein bar, fruit, or low fat yogurt can help you avoid those temptations.
• At a cocktail party, visit the snack table once then walk to the other side of the room.  Standing around a table of food is an invitation to disaster.
• Limit the alcohol you consume.  Try to drink in moderation as most drinks are high in calories and have the added disadvantage of reducing your inhibitions so that you will be more likely to overeat.  Make it a rule that you must finish a non-alcoholic drink (such as a diet soda or water) in between each alcoholic drink.  In this way, you will always feel that you have a drink in your hand and you will stay hydrated.
• Weigh yourself regularly during the holidays.  If you see that you are gaining weight, you may want to make better food choices or get more exercise.
• If you know you will be having a large dinner, eat light and healthy the rest of the day.  During dinner, avoid overindulging on starches and carbohydrates such as bread and potatoes.  If bread is your weakness, move the bread basket so that it is not within easy reach.  Place the fresh veggies closer to you.
• Make a point to go for a 10 minute walk after dinner. Fresh air and some exertion are good for digestion.
• Make time for exercise.  After work cocktail parties can throw off your exercise routine, if that is the time you normally go to the gym.  Get up earlier in the morning and exercise before work.
• Spend time with the family in an active way.  Make a point to encourage your family to get exercise, instead of sitting on the couch.  Go for a long walk outside in a park, go ice skating, play football, or go biking together.
• Get enough sleep.  Being sleep deprived can lead to a rise in hormones that trigger hunger.
• Share the dessert.  By dividing a dessert or cookie, you will cut the portion and calories in half.
• Keep mints in your pocket.  Picture this, you have reached your limit during the main course of your dinner, but wait, the dessert is coming.  Pop a strong mint like an Altoids or gum in your mouth.  The minty taste in your mouth is a deterrent to eating more.  Do you ever feel hungry immediately after brushing your teeth?
• If you usually bake cookies or make treats for the holidays, try to find a recipe that is lower in fat and calories.  You could easily do an internet search and find hundreds of recipes.  Many times you won’t even be able to tell the difference in taste.  For many recipes you could substitute canola oil for butter, honey for sugar (you will need less because honey is sweeter), whole wheat flour instead of white flour, egg whites instead of whole eggs, and whole or 2% milk instead of cream.  Change the portion of your treats. If you normally make large cupcakes, consider making smaller-sized versions.
• Stress during the holiday season can lead to “stress overeating”.  Make time for yourself to destress, whether that be treating yourself to a massage, facial, or meditating.
• Bring healthy snacks with you while you are holiday shopping.  When you shop in a mall it is tempting to take a lunch break at the food court, but there are very few healthy selections and you are likely to buy something fat and calorie-laden.  Bring a protein bar or 100 calorie snack pack with you, or go shopping after breakfast at home.
• Encourage healthy habits by not being a food “pusher”.  We all have that one person in the family or office who thinks you are too thin and need to eat more of their desserts.  Everyone has a limit and you don’t want to push them over.  Don’t be that person!
• Enjoy the holidays!  It is truly a magical time of year.  Don’t deprive yourself of the delicious foods and socializing during these months.  Just keep in mind, moderation is the key.