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Office parties, holiday open houses, happy hours ... Many of us receive numerous invitations this time of year that call for celebration with lots of savories and treats. It is important to stick to your willpower to bypass the festive hors d'oeuvres and decadent desserts so you can avoid weight gain over the holidays.
It is not uncommon have three holiday parties between Friday and Sunday on the weekends. You should develop and stick to a game plan to avoid gaining excessive weight during this time. It is easy to fall into this temptation trap with cookies, pies, cakes and hors d'oeuvres calling your name.
The trouble with holiday weight gain is that most do not take off those extra pounds after the holiday and they accumulate year after year. In fact, the National Institutes of Health say that holiday weight gain plays a significant role in the adult obesity epidemic.
Mayo Clinic nutritionists, Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D. agree stating, “It's commonly thought that the typical holiday weight gain is around 5 pounds (2.3 kilograms). In reality, it's probably less. The catch, though, is that even a small holiday weight gain is seldom lost — adding to the cumulative weight gain that happens over time for most adults.”
This time of year, I try to give my clients incentives for sticking to their workouts and their weight loss routine. Try this with a group of friends to keep each other on track and maybe have a holiday weight loss contest, so you will be encouraged to exercise regularly.
In order to manage your holiday weight gain, it is important to plan ahead before you trot about town to your various affairs. I think it is important to have something enjoyable and nutritious at home. This way you will not be so ravenous when you get there.
If savory is your preferred palate try eating some veggies and salsa. If you think you won’t be able to pass up on the sweets, go for a smoothie made with your favorite fruit.
The Cleveland Clinic agrees, underscoring the importance of not skimping on your fresh fruits and veggies this time of year. “Making sure you eat seven or more servings of fruits and vegetables each day is a great way to help fill-up your stomach but not your calorie level. When compared to other snack foods like chips, crackers and cookies, gram for gram, fruits and vegetables contain fewer calories and tons more nutrients.”
If it is a potluck, bring the fruits and veggies, so you know there is something for you to graze on throughout the evening. You’ll notice others will follow your lead and opt for healthier choices as well. Grab a smaller buffet plate and fill it with lots of veggies and fruits.
Nelson and Zeratsky say balancing out your calories is key. “If you'll be consuming extra calories at a social event in the evening, make adjustments earlier in the day. Focus on fruits and veggies, and add some lean protein and high-fiber grains to keep your appetite in check."
Online References:
“Holiday Weight Gain Slight, But May Last A Lifetime- NICHD.Gov.” The National Institutes of Health. Web 22 Nov. 2011.
http://www.nichd.nih.gov/news/releases/holidayweightgain.cfm
“8 Steps to Surviving Holiday Weight Gain – ClevelandClinic.org.” The Cleveland Clinic. Web 22 Nov. 2011.
http://my.clevelandclinic.org/heart/prevention/nutrition/holidayeating12_01.aspx
“Tips for preventing holiday weight gain – MayoClinic.com.” The Mayo Clinic. Web 22 Nov. 2011.
http://www.mayoclinic.com/health/holiday-weight-gain/MY01117
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her husband, where she runs her personal training business, Fitness Answer, LLC.
Reviewed November 22, 2011
by Michele Blacksberg RN
Edited by Jody Smith
Add a Comment2 Comments
I think proper exercise and eating nutritious food can help to stay fit during the holidays.
November 23, 2011 - 6:03am[Link removed by EmpowHER moderator]
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November 22, 2011 - 4:28pmThis Comment