HOW MANY pounds do you expect to gain this holiday season?
By some estimates, the average American could gain a whopping 7 to 10 pounds.
A widely cited, 2000 study by the National Institute of Child Health and other researchers suggested a gain of only 1.06 pounds.
I'm not buying that.
I've seen people gain 3 to 5 pounds during a seven-day cruise - or a weekend binge.
A six-week holiday pig-out can easily pack on 7 to 10 pounds.
An average holiday meal - without seconds - adds up to more than 4,000 calories (see chart on Page 42).
When you consider all those parties and all the overeating opportunities, you can see how it would be possible to pack on the weight. Remember, one pound has 3,500 calories.
So, what can you do to save yourself from temptation but still get your party on?
Try these 10 strategies:
1. Don't stop exercising!Whatever you do, don't skip your workout routine during the holiday season. Otherwise, your metabolism will slow down, you'll burn fewer calories and store more fat.
2. Fill up on fiber. Eat more fruits and vegetables. This will make you feel full and decrease the tendency to overeat. Have an apple or an orange before the big meal.
3. It's not your last supper!There's always plenty of food - and then some - at a holiday meal. But remember, you will eat again. And holiday mainstays like turkey and ham are available year-round.
4. Bring a healthy side dish to the party. Prepare a simple green vegetable - zucchini or asparagus, perhaps - sauteed in a little olive oil, recommends Chief Christina Dimacali of Clean Your Plate Personal Chef Service. A fruit platter is the perfect appetizer or even dessert.
5. Drink plenty of water. Maintain proper hydration and drink a minimum of eight glasses of water daily. If you indulge in spirits, you'll need even more water because alcohol dehydrates. And remember, alcohol is loaded with empty calories.
6. Create a plate, not a pig's trough. Don't take huge portions that add calories. A good meal should taste good and be beautifully presented.
7. Save yourself for holiday treats. Don't waste precious calories on everyday foods such as bread, cheese, crackers and chips. Go ahead and enjoy the candied yams, cornbread stuffing and sweet potato pie.
8. Skip the seconds. Just because Aunt Pat's macaroni and cheese is smokin' doesn't mean you have to gorge. Come January, you'll be working all by your lonesome to burn those extra pounds off.
9. Have your cake!You can have a favorite dessert without wearing it for the rest of the year if you exercise portion control. Have a few bites or share a slice with a family member. When it comes to desserts, less is more.
10. Celebrate! The holiday season should be less about food and more about reconnecting with family and friends. Instead of constantly noshing, take time to celebrate the love of family and friends and reflect upon the blessings in your life. *
Comments (1)
That 7-10 lb gain sounds right to me. That's slightly over the 5 lbs or so I used to gain every year. But since it got harder and took longer to shed each year, I'm more careful.
I gained 1 1/2 over the Thanksgiving weekend which is already gone. I won't binge in the upcoming weeks but Christmas Eve and Day and New Year's Eve and Day I'll probably gain again.
It really helps to eat something small and healthy before you go to any gathering. I try to cut calories when I cook but I don't know what others do so it's best to avoid the obvious no-no's.
Posted by Gloria | November 30, 2005 10:05 AM
Posted on November 30, 2005 10:05