Author: Tracie Johanson
For many people, trying to diet during the holidays is like trying to find the perfect Christmas gift for Aunt Edna: almost impossible. No diet pill or weight loss program can overcome the irresistible draw of fudge, eggnog and candy canes. So what’s a weight watcher to do? Is there any hope for holiday weight loss, or are we destined to add some more pounds before the inevitable New Years resolution?
Conventional wisdom is that most people gain from five to ten pounds of fat during the holidays. Happily, that much at least appears to be false. However, Americans do tend to gain some weight during this time of year: “Previous studies suggested that Americans gain an average of 0.4 to 1.8 pounds each year during their adult lives” (source: nichd.nih.gov). What’s alarming is that although we’re putting on fewer pounds during the holidays than we had previously thought we’re not taking that extra weight back off.
“Researchers now say they have some good news for us — and some bad news. The good news? Most of us gain less weight over the winter holidays than we think, only one pound on average. The bad news? We never take it off” (source: archives.cnn.com).
Dr. Yanovski has conducted extensive research on weight gain. “Although an average holiday weight gain of less than a pound may seem unimportant, that weight was not lost over the remainder of the year, Dr. Yanovski said. When 165 of the study volunteers were weighed a year after the study began, they had not lost the extra weight gained during the holidays, and ended the year a pound and a half heavier (1.4 lb) than they were the year before” (source: nichd.nih.gov).
Permanent holiday weight gain isn’t a pleasant thought for most of us, especially since the number one New Year resolution is fast weight loss. As reported by mygoals.com, 80 percent of Americans made a New Year resolution in 2005. A whopping 26 percent of those resolutions were to improve overall health and fitness, making this the top category for self-improvement. This year was no anomaly, either, according to Amy O’Connor, deputy editor of Prevention magazine: “Fifty-nine million people every year resolve to lose weight.”
So what can we do to maintain some degree of weight control this season? Is there anything we can do to stick to our weight loss plan, or perhaps even achieve some quick weight loss, in the midst of all that Christmas cheer?
Thankfully, the answer is yes. But it will require a two-pronged approach. First, we need to maintain a healthy diet plan despite all the holiday temptation. Second, it is absolutely critical that we keep exercising throughout the Yuletide season. So without further ado, let’s take a look at some diet information that may help us maintain our ideal weight this year.
-> Healthy Holiday Food Tips:
1) At holiday parties, provide or bring veggie trays instead of traditional meat and cheese platters, which are much higher in fat. Reduced fat salad dressing makes a great veggie dip, and when used in place of the full-fat version will save you at least 70 calories per serving.
2) When it comes to holiday desserts, replace the typical pies with fruit or yogurt parfait.
3) Cut back on alcoholic drinks and drink water, fruit juice or diet soda instead. An 8-ounce eggnog with rum contains 450 calories, about 25 percent of what the average woman should have in an entire day! The average alcoholic drink contains 150-200 calories per glass. Not only does alcohol pack a lot of empty calories, but over-consumption lowers inhibitions and self-control…..not a good combination when you’re near the buffet table!
4) Be sure to eat a healthy, high-protein snack before going to that holiday party or dinner. The protein will help you feel full longer and stabilize blood sugars. You’ll be less likely to binge, and overall calorie consumption will fall.
5) It seems that at every holiday party there is a group that congregates near the buffet table to talk. Don’t be part of that group!
6) Out of sight is out of mind. If you have a stockpile of Christmas candy at home (only for guests, of course!), hide it in a cupboard. You’ll be much less likely to graze on it throughout the day. Keep a bowl of fresh fruit on the counter instead.
7) Avoid temptation. If the breakroom at work is full of holiday treats throughout November and December, consider taking breaks at your desk. Even better, use that time to take a walk down the street or simply around the office building.
8) On the day of the party or big family feast, don’t starve yourself prior to the banquet. That will only leave you so famished that you overindulge. Instead, eat small high-protein meals or snacks every three to four hours before the big dinner.
9) If you’re serving stuffing with the turkey this year, cook the stuffing separately. This will prevent the fat from the turkey from soaking into the dressing, which will dramatically lower the calories.
10) All turkey is not equal. Choose light meat instead of dark meat and you’ll save a lot of calories. A 3 1/2 ounce serving of sliced meat from a whole roasted turkey has either 161 calories (white meat without skin) or 192 calories (dark meat without skin).
11) Speaking of turkey, don’t forget to trim off the skin before serving it up! You’ll save 33 to 40 calories and 4 or 5 grams of fat per serving (source: urbanext.uiuc.edu).
12) Make the gravy in advance so you have time to put it in the refrigerator. As it cools, the fat will rise to the top and solidify, allowing you to skim it off with a spoon and put it where it belongs: in the trash!
13) Don’t rush the meal. It takes about 20 minutes for the stomach to signal the brain that you’re full, so any meal should last at least that long! Take your time, eat slowly, and enjoy your family and friends.
14) Wear ‘skinny’ clothes to that holiday party as a reminder to watch what you eat. Snug, tight clothes don’t leave much room for bingeing!
15) When confronted with a buffet table, make your first trip count. Pile up your plate with fresh vegetables, lean meats and other low calorie options. Eat as much healthy food as you can! This will dramatically lower the amount of desserts you’ll later take and will result in a healthier meal overall.
16) When filling up plates for the kids, only give them what they can eat. It’s too tempting to just ‘finish off’ those leftovers for them. Moms, you know what we’re talking about here!
17) Follow the ‘Dessert Split’ plan: Go ahead and take something from the dessert table, but split it with a friend. If you must taste two desserts, split them with two friends. If you feel the need to sample three desserts, split them with three friends. You get the idea. That way you’ll get to taste all the new foods and recipes without completely breaking the calorie budget.
18) When cooking, use evaporated milk straight from the can instead of heavy cream.
19) When baking, substitute two egg whites in the place of one whole egg.
20) When baking, substitute unsweetened applesauce for an equal amount of oil.
21) For desserts, don’t forget to use non-fat frozen yogurt where you would normally use ice cream.
22) Don’t attempt to deprive yourself of your absolute favorite food. This only sets you up for a disappointing binge. Instead, allow yourself one small serving of your preferred treat and really savor it.
About the Author
Tracie Johanson is the founder of Pick Up The Pace, a 30-minute
exercise studio for women, focusing on fitness, health and
nutrition for maximum weight loss.
About Manifest Excellence, LLC
Health promotion and empowerment company Manifest Excellence®, LLC supports people with optimizing personal wellness by addressing the five key areas that impact health. They combine over 20 years traditional medical experience with a comprehensive & holistic wellness philosophy to provide innovative and effective wellness strategies. They enthusiastically teach a comprehensive approach to health and wellness that addresses mental, emotional, social, spiritual and physical well-being.
Copyright 2005 Pick Up The Pace. No information in this article
or on our website should be used to diagnose, treat, cure or
prevent any medical condition.
Article Source: http://www.articlesbase.com/fitness-articles/holiday-weight-loss-thanksgiving-and-christmas-dont-have-to-ruin-your-new-year-6813.html
A wellness thought leader, she champions a comprehensive approach to health by addressing mental, emotional, social, spiritual & physical well-being with a simple and potent message. Her book Wellness Your Way offers a practical strategy to assist readers in creating a happier, healthier life. For more information or to book Dr. Hamilton for speaking engagements visit www.ManifestExcellence.com or www.DonnaHamiltonMD.com
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