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—along with what seems like the inevitable holiday weight gain

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.

Holiday weight gain is a very significant problem. According to the National Institutes of Health the average American gains about a pound during the six-week winter holiday period. Another study of 200 people, reported in the March 2000 issue of the New England Journal of Medicine, found the following:

• Holiday weight gained during the six-week period between Thanksgiving and New Year's Day 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.

The relatively small holiday weight gain of just a pound or so, when added together year after a year, can contribute significantly to the substantial total weight gain that occurs during adulthood. Since more than half of all Americans are considered overweight, holiday weight gain is something to be taken seriously.

The holidays are no time to diet or try to lose weight. 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 holiday weight gain.

1. Never go to a party ravenous because you’re more likely to overeat. Skipping a meal to “save room” for later isn’t a good idea. Your better off eating light meals at your usual times to maintain your normal appetite.
2. Choose a few of your favorites hors d’ouevres, in sensible amounts, rather than a pile of everything offered.
3. Go light on dips, chips and sauces and concentrate on fresh veggies, fruit, cheese cubes and lean meats. Dips and sauces can be deceptively high in calories and fat.
4. Take small meal portions from the buffet table.
5. 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.
6. Eat slowly. You’ll likely find you’re full and don’t really want seconds.
7. Go easy on the holiday cookies and cakes. Have one special dessert or split one with a friend.
8. Avoid drinking too much alcohol and other high calorie drinks. Alcohol can increase your appetite and lower your resolve to resist overeating.

If you overeat at a party or holiday dinner, don’t despair. Overeating on one eating occasion won’t cause you to gain weight. It’s your day-to-day eating habits that have the biggest impact on your weight. So, put the overindulgent meal behind you and focus on healthy eating for the days to follow.

Stay Active and Avoid Holiday Weight Gain

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:

• Taking a family walk 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.
• Scheduling a walking date with a friend.

Recipe Feed