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
-
Never go to a party ravenous because you’re more
likely to overeat.
-
Take small portions from the buffet table.
-
Choose a few of your favorites hors d’ouevres,
in sensible amounts, rather than a pile of everything offered.
-
Avoid drinking too much alcohol and other high
calorie drinks. Alcohol can increase your appetite and lower your
resolve to resist overeating.
-
Go light on dips, chips and sauces and concentrate
on fresh veggies, fruit and lean meats.
-
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.
-
Eat slowly. You’ll likely find you’re full and
don’t really want seconds.
-
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!
|