Gaining weight during the holidays seems to be a problem for many people. After all, it's a time of year to celebrate and rejoice.
With so many parties and all the family get togethers, who can say no to the traditional holiday foods and especially those sweets? Just take one look at that fantastic spread of yummies in the photograph from Food Network.
So, we give in and indulge. And then we justify our choices with a decision that after the new year ... weight loss will be a priority.
After all, isn't that what New Year's resolutions are for?
I recently read a Wall Street Journal Health blog post written by Jacob Goldstein. He cited studies that indicate that people gain on average only one pound during the holiday season.
Frankly, that surprised me. I thought the average weight gain would be higher. Even though one pound doesn't sound like much, it's the accumulation of one pound per year that adds up. If you gained only one pound a year, in 10 years you would be 10 pounds heavier. And your clothes wouldn't fit.
Before you think I'm going to recommend that you just say no; I won't. But I have a few tips to share that may help you survive and ...even thrive in this time of temptation.
Exercise: There's no getting around it. If you take in more calories than you're burning, you'll gain weight. During this season, if you know that you won't be able to resist some of the higher calorie treats, schedule in a time of exercise at least 4-5 times a week. Go for a walk, work out at the gym or at least ...park a distance from the stores so you have no choice but to walk.
Limit portion sizes: Instead of eating the whole bag of candied nuts, portion out a handful and then put the rest away. Are you planning a Christmas dinner menu with full courses of your family favorites? Take smaller portion sizes for yourself and don't forget that the calories consumed while tasting actually count.
Food bank your calories: This is a different kind of food bank than you might be thinking. When I first moved to Phoenix 25 years ago, I was single and my roommate was a dietician at the Arizona Heart Institute. Jayne used to teach the patients that food banking was a fun way to splurge while staying on a diet. She told them that if they knew they were going to a special dinner or party a week in advance, they could save up 100 calories a day and at the end of the week they'd have an extra 700 calories to splurge. Something to consider with all those temptations?
Eat slowly: This is a major challenge for me because I tend to eat very fast. By the time I realize I'm full, I've already overeaten. One of my goals is to be mindful of what I'm eating and to enjoy each bite, instead of devouring it and not actually tasting the food. Remember, it takes about twenty minutes for the brain to register fullness.
Fill up on fruits and vegetables: By eating five or more servings of fruits and vegetables, you can fill your stomach up without consuming loads of calories. If you compare them to chips, cookies and candy, those fruits and veggies contain less calories and are healthier for you. And the fiber in fruits and vegetables fills you up faster than tradional snacks.
Focus on people: Instead of consuming yourself with food during this season, focus on spending time with people. If you're at a party, instead of standing by the table laden with yummy treats, why not walk around and engage others in conversation? This is the time to celebrate. Remember the reason for Christmas is to celebrate the birth of Christ Jesus. So, share that love with others.
This list is far from complete but then again, I love to ask you to add your thoughts. I love to read your comments.
So, do you have any tips to add to the list? What's worked for you? Or maybe what gets you tripped up during this season?
I recently read a Wall Street Journal Health blog post written by Jacob Goldstein. He cited studies that indicate that people gain on average only one pound during the holiday season.
This list is far from complete but then again, I love to ask you to add your thoughts. I love to read your comments.
So, do you have any tips to add to the list? What's worked for you? Or maybe what gets you tripped up during this season?