7 Ways to Avoid Holiday Weight Gain
According to a nationwide study conducted by Kaiser Permanente, 46% of Americans said they tended to gain “a few pounds” during the holidays, with overweight people admitting to amassing an average of five or more pounds. But you can be part of the 54% who can still button their pants come 2011 by following these easy tips. Bonus: you can still indulge in your favorite foods!
1. Create a Workout Schedule
Between office parties, house guests, and friends’ gatherings, it’s hard to keep a set schedule—much less an exercise routine. But just like everything else, if you make room for it, it will happen. Sit down with your calendar and reserve three slots per week for the gym or other form of workout between Thanksgiving and the New Year and treat them as can’t-miss appointments. That way, you’re more inclined to follow through!
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2. Relax
For some, stress and the holidays go hand-in-hand. Unfortunately, stress leads people to reach for foods high in sugar and fat. Recognize your triggers to emotional eating and when you feel the need to gorge on high-caloric foods, take a break from whatever you’re doing in the form of a 10-minute walk, a cup of hot tea, or a couple of chapters from your current favorite read. Meditation and deep breathing can also help you diffuse tension and de-stress.
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3. Get Enough Shut-Eye
Recent studies show that women who sleep five hours or less per night on average weigh more than women who sleep seven or more hours per night. Researchers attribute the phenomenon to increased hunger hormones brought about by sleep deprivation. Make sure you get the recommended seven to eight hours by establishing consistent sleep and wake schedules (even during this hectic time). Also, create a relaxing bedtime routine and abstain from food, alcohol, and caffeine at least two to three hours before bedtime to ensure the best quality slumber.
4. Snack Before Party Hopping
If you attend a party on an empty stomach, you’re sure to make a beeline for the buffet and overindulge in highly caloric appetizers and snacks. So before you head out to the festivities, eat a fiber-rich snack like an apple with peanut butter, or granola bar. Why fiber? It slows down the digestive process and gives you a feeling of fullness.
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5. Socialize Away from the Spread
Let’s face it: when you’re within arm’s reach of scrumptious finger foods, creamy dips, and heavenly cocktails, it’s nearly impossible not to indulge. Whether hosting or attending holiday parties, mingle with guests outside the kitchen and as far away from the buffet (and bar) as possible. That way, you can concentrate on the conversation rather than the cuisine.
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6. Drink in Moderation
Most popular holiday beverages have as many calories as the treats on the dessert tray! So opt for low-fat eggnog if possible, skip the whip cream with that hot cocoa, and don’t feel the need to polish off every last drop. Also, be mindful of your alcohol intake—inhibitions go the wayside and along with it, willpower.
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7. Don’t Deny Yourself
Finally, do indulge in your favorite holiday foods—just watch your portions (e.g., take a smaller plate from the buffet, fill half your plate with vegetables, and use gravy and sauces sparingly). Besides, you’re just setting yourself up for defeat if you go into the season with the plan of saying no to all the foods you fancy most this time of year.
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Reprinted with permission of Hearst Communications, Inc.
