Holidays without the Weight

Dec 4, 2019

A study by the researchers at the National Institute of Child Health and Human Development and the National Institute of Diabetes and Digestive and Kidney Diseases found that Americans gain an average of 0.4 to 1.8 pounds each year during their adult lives. Most of this weight is gained between Thanksgiving and New Year’s Day.

Here are some more observations from this study:

  • If you are already overweight or obese you might be more at risk for gaining more weight, up to 5 pounds, during this time.
  • If you stay physically active during the holidays you may be less likely to gain weight.
  • The weight you gain during the holidays is not likely to come off at a later time during the year.

With this in mind, the following tips can help you get through the holidays with little or no weight gain.

  1. Enlist the help of a buddy to help keep you on track with exercise habits during the holidays.
  2. Enjoy the outdoors as much as possible. Bundle up and go for a walk or try skating or sledding. Any extra activity helps.
  3. Join an exercise class for fun and socialization while you stay fit. Community, health and fitness centers offer a combination of cardio and resistance-training opportunities, as well as group fitness classes and personal training.
  4. Limit holiday baking to just one or two favorites and make those in small quantities. Holiday baked goods can pack a big punch when it comes to fat and calories.
  5. Eat a high-fiber, low-fat breakfast each day. Whole grain cereal, skim milk and fruit provides a good start.
  6. Choose a lowfat healthful lunch – low-fat soups and salads, baked potatoes with lowfat toppings, low-fat chili and low-fat pasta are all good choices.
  7. Keep fruit with you for snacking so you do not get tempted by “mall choices.”
  8. Limit alcohol consumption. Alcoholic drinks can be high in calories, and they can cause you to make poor food judgments. Choose water or club soda with lime at parties.
  9. Eat a nutritious meal or snack before you attend events or parties. Try to eat a large lowfat salad before every meal so you will fill up on fewer calories.
  10. Bring a nutritious dish to parties so you have something you can eat that is healthful. Raw veggies, fruit and salads make great choices.

Copyright foodandhealth.com, reprinted with permission.