Experts offer advice on maintaining weight during the holidays
No one asks Santa for the gift of weight gain.
But unfortunately, with the holiday season comes parties and hearty meals that often lead many to pack on some extra pounds. Between Thanksgiving and New Year’s, people gain an average of 10 pounds, said Sue Munz, fitness director at the Kishwaukee Family YMCA.
Although the added weight tends to fuel many New Year’s resolutions to hit the gym, it is possible to avoid gaining it in the first place, Munz said.
“I think the main thing is just not to give up,” she said. “It’s not a good time to try to lose weight, but you can definitely maintain.”
Maintaining a steady weight throughout the holiday season is about making deliberate decisions rather than being impulsive, experts said. Simple changes, like making a small plate of snacks rather than hovering around the hors d’oeuvres, can make a big difference.
Exercising releases endorphins and relieves stress, Munz said, which can be particularly helpful during the busy winter months. She also suggested drinking plenty of water, cutting back on calories the day after a big holiday meal and getting about eight hours of sleep a night.
“All the studies show that if you get less sleep, you will eat more carbohydrates the next day,” Munz said. “It’s your body’s way of trying to recuperate.”
The body adapts to change in other ways, too, said Becky Sisler, a registered dietitian with KishHealth System.
“Part of the reason there is such a huge January surge in weight is that you just get more hungry in the winter,” she said. “You will have more mood changes, eat more naturally and not move as much. It’s a pretty natural swing for people to gain a few pounds when they take in a little bit more and move a little less.”
Both Munz and Sisler said that showing up at a holiday party with an empty stomach can lead to overeating.
“And we rationalize eating more because we haven’t eaten all day,” Sisler said. “You should really try to eat what you’re hungry for and not just what is in front of you.”
A good rule of thumb is that a bite of anything really tasty, like a frosted dessert, is equal to about 50 calories, Sisler tells her clients. Partygoers should be aware of foods they are eating and may even benefit from keeping a daily meal log, experts said.
Modifying behavior will combat a Santa-like belly bulge, said Beverly Henry, an assistant professor of nutrition, dietetics and hospitality administration at Northern Illinois University.
“Everybody should know themselves and what their triggers are,” she said. “Know yourself and know what is going to make it real easy for you to do something in a way that you’d rather not.Try to not put yourself in that situation.”
Henry is not suggesting staying home from a party. Rather, avoid standing around a food that is easy to over-consume, or use a low-calorie recipe to make food for the buffet.
People often forget that alcohol has calories, experts said, and choosing beer or wine over a mixed cocktail when drinking is a must. Being reasonable and more aware is a step in the right direction.
“You’re not going to diet through the holidays; just be more conscious,” Sisler said. “Starting to write things down, for example, is an easy tool. It’s not dieting, but you can look at it and say, ‘Oh, my gosh, brownie, brownie, brownie,’ and it just makes you think twice.”
No. 2: Couch potato by the dinner table
Fix it: When you arrive at the holiday party, you sit down at the table and don’t get up until it’s time to go home. Go for a family walk or another activity that will get you up and moving. Rather than hovering around the buffet table, take a step back and socialize. When you do dive in, fill a small plate or, better yet, a napkin.
No. 3: Drinking your calories
Fix it: Drink non-caloric beverages to save your calories for holiday favorites. Eggnog, alcoholic beverages and fruit punch all contribute calories in addition to the calories you consume from the holiday meal. Eggnog with alcohol can add 200 calories per serving.
No. 4: Skipping the workout
Fix it: Squeeze in a workout wherever you can. Can’t make it to the gym? Power walk while shopping, take stairs, and park your car far from the entrance doors.
No. 5: Not enough H2O
Fix it: Drink one glass of water before each alcoholic drink and throughout the day to help curb your appetite. Staying hydrated will help with weight control and will help your body flush out extra salt and fat.