Science Daily
Though the Thanksgiving feast and leftovers are
behind you, the holiday eating season has just begun. On average, Americans
gain one or two pounds this time of year. Though that might not sound like
much, the annual weight gain adds up from year to year and can lead to
significant gains as time goes by.
If the zipper on your favorite holiday outfit is
threatening to burst and you're despairing at the incoming tide of buffets,
cookie exchanges, family meals, toasts and eggnog, pick one of the following
approaches to maintain your current weight and still enjoy the season.
FOOD
FIGHT
This time of year, you are bombarded with food. High
calorie treats appear everywhere you look. Tables are filled with home-made
cookies, gingerbread, hot apple cider, Swedish meatballs and savory appetizers
that are irresistible. But resist you must, says Amy Moore, Ph.D., assistant
professor of nutrition and dietetics at Saint Louis University, who shares
strategies to control your holiday eating.
Be picky about your splurges. You can eat crackers and cheese any
time, but the holidays are a time to sample special seasonal treats that people
have spent a lot of energy preparing. So, if you're at a holiday buffet, browse
before you graze to size up your best options, Moore says. If Aunt Helen's
delectable Christmas Buche de Noel chocolate dessert beckons, enjoy a slice but
pass on the brownies or soda. Allow yourself to indulge, just choose where you
want to spend your calories.
Be mindful. When there's a bowl of chips right in
front of you, you are more likely to keep munching without really thinking
about it. So pay attention to what you're eating. Slow down and savor every
bite, taking the time to appreciate what you're putting into your mouth. Watch
your portion size.
Plan ahead. If you know you are going to a party
in the evening, eat a healthy breakfast and lunch. Don't starve yourself; in
fact, consider eating a snack to take the edge off of your hunger, Moore
suggests. Bring something healthy to potlucks so at least you can count on one
healthy option being offered. Fruit -- pomegranates, clementine oranges and
cranberries -- are terrific holiday dishes because they are pretty, festive
and, best of all, easy.
Conversation is calorie-free. Once you've taken a plate of food at a
holiday gathering, step away from the table. Find a comfy space where you can
talk to others at the party.The focus of the holiday is family, faith and
friendship. Fill up on fellowship, which is calorie-free.
Water is calorie-free, too. So, drink up. Alternate a glass of
water with every alcoholic beverage to pace yourself as you celebrate and
prevent a next day hang-over. Consider creating a wine spritzer by adding
flavored sparkling water to your wine. Instead of drinking lemonade or soda
with a meal, choose water. Because drinking water fills you up, it is a
favorite dieter's trick, Moore says. Water also does good things for your
digestive system, skin, muscles and kidneys.
EXERCISE
ATTACK
An exercise-based approach is best for those who are
eating extra holiday treats in moderation and want to avoid a gradual waistline
creep. Saint Louis University associate professor of physical therapy and
athletic training, Ethel Frese, DPT, offers the following tips as an approach
for someone who wants to offset holiday calories by becoming more active.
Be realistic. The first piece of advice, when it
comes to exercise, is a caveat. Becoming more active is a great way to mitigate
a few extra calories, but it is not license to add massively to your diet. So,
suppose you splurged and ate a 350 calorie pastry, on top of your normal daily
calories. If you want to burn off all of the excess, you'll need nearly an hour
of intense exercise. While it's not necessary to count every calorie, it is
good to have a rough idea of how your calorie intake corresponds to your
exercise, and know that it can take more exercise than you might think to
balance out your food intake.
Everything counts. That said, don't be discouraged, Frese
says. Exercise offers many overall health benefits, and burning off even an
extra hundred calories a day makes a significant difference. In some cases,
extra activity may be a natural part of your routine this season. Walking from
the back of a packed parking lot at the mall and scouring stores for the
perfect gift provides good exercise. House cleaning for company can burn
calories, as can shoveling snow, playing with children and putting up
decorations.
Fight the urge to hibernate. If rainy or snowy days tempt you to
stay at home watching movies and reading books, be sure you don't make a habit
of avoiding outings. Bundle up and get out for fresh air and exercise. Run
errands, stop by to see friends and neighbors, drop off canned goods at a food
pantry, check out an exhibit at a museum or build a snowman. Enjoy a few hours
by the fire at home, but remember to keep moving!
Be consistent. The secret to success, Frese says, is
to add a little bit of exercise each day. The effort really does add up, and
you'll find that daily activity makes you feel healthier, more alert, and
happier in general. You'll enjoy the season more without the sluggish feeling
brought on by too many sedentary hours. Even if you don't burn off all of the
extra calories through exercise, you'll limit the damage. In January, you'll
appreciate having only one pound to lose, instead of five.
FINAL TIP The final tip from Moore and Frese?
Include strategies from both approaches to maximize your benefits. Remember
that the secret to controlling your weight is balancing the calories you take
in (food) with the calories you burn (exercise).
"Even the healthiest eaters need to exercise and
the best exercisers need nutrition," Moore says. "Nutrition and
exercise provides the one-two punch of holiday weight management."
Make your weight management mantra for the season to
maintain not gain. And if you stumble?
"Fortunately, we do have New Year's resolutions
right around the corner," Moore says. "So if you do put on pounds
during the holidays, it soon will be time to get them right off."
Story Source:
The above story is based on materials provided by Saint Louis University
Medical Center, via Newswise.
Note: Materials may be edited for content and
length. For further information, please contact the source cited above.