Holiday weight gain minimal but may add up over time

  • Shelly Webb
  • December 8, 2010
  • 254
                        
No one wants to gain weight, not even five pounds. Many of us, however do tend to put on a few extra pounds during the holiday season. But let’s be honest, it’s hard not to. You have office parties with meat and cheese trays, school plays with cookies and punch, dinner at grandma’s with…well…everything. How can you avoid putting on the pounds with all the food? Registered Dietician Carol Denbow of Pomerene Hospital says there are ways to stay in control of your weight during the “most wonderful time of the year”, but it takes planning. “Some of the biggest mistakes people make around the holidays is they don’t really plan,” she shared. “Instead, they nibble constantly, eat richer foods that normal and develop this mentality that, “oh well it’s the holidays” and “you only live once” when in the presence of food. In short, they splurge too much. Most people also tend to have more party foods and goodies around the house for the ‘drop-in’ guests we normally get to see during the holidays. We just have more access to more foods that contain more calories than normal.” Denbow doesn’t think the holidays should be an excuse to consume everything you want at any time of day or night. She knows it’s difficult to resist temptation sometimes, but also knows that it’s possible to stay in control. “If you really pay attention to some common sense tactics it’s going to be a little easier,” she said. “Continue to keep regular mealtimes during the holidays. Don’t wait until you are starving to eat. Eat a small meal before going to a party so you can avoid getting there and over indulgencing. Also drink a lot of water or low-calorie beverages instead of nibbling throughout the day or afternoon. When you’re at a party, try to focus on the people there and the conversation going on more than the food. Keep your distance from the food table.” Many people are emotional eaters. They eat when they’re stressed or in a hurry or worried about something or spending money. This type of behavior can play right into holiday weight gain. The holidays can be stressful, worrisome and a time when you definitely spend a lot of money! Again this is where ‘planning’ comes in, not only should you plan your meals and snacks wisely during the holidays, but plan for the stress as well. Make sure you get enough rest and sleep and don’t overextend yourself with family responsibilities. Realize that you’re not superhuman and you can’t always do everything expected of you. Make time for yourself during the holidays by taking a long walk, a yoga class or just relax for a few minutes a day with a good book. Reducing your stress may help you eat less. Lack of exercise is another huge problem during the winter months and around the holidays especially. Many people don’t like getting outdoors because of the cold weather and some just don’t have the time with all the extra activity. Denbow says the bottom line is that the body was made to move and you have to get it moving. “If you incorporate some little things into your schedule each day it will help,” Denbow said. “Of course making an effort to take a walk or do some type of fitness plan is always best, but if you can’t get into that routine right now at least park far away at the mall or grocery story. Also if you’re inside the mall, use that opportunity to walk, walk, walk. Take the time to actually write down your planned schedule each day and include exercise in your plan. It’s also fun to plan some family activities that are physical such as skiing, sled riding or ice skating.” Experts recommend that adults achieve a minimum of 30 minutes of physical activity most days of the week and youths 60 minutes. If you’re already a little over weight however you should be exercising 60 to 90 minutes if possible. If you aren't used to being physically active, start with shorter exercise sessions and build on this as you become stronger. And if all else fails…New Year’s Resolution are just around the corner!


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