It’s that magical time of year again, when calories don’t seem to matter. Faced with a dazzling array of luscious treats, a person who normally would take one piece of cake or a cookie or two may take two of everything on the table. As we enter the holiday season, weight may become an issue.
What can we do to avoid that added weight and not have to make a New Years’ resolution to lose the pounds?
The website Health.com provided some answers and suggestions to the problem of weight gain over the holidays. Some of the suggestions are:
■ Start your day with a bang by doing your exercise routine early in the day. Using brain scans, researchers found that women who worked out in the morning not only moved more the rest of the day but had less cravings for fatty snack foods.
■ Weigh yourself twice a week. Dr. Michael Dansinger, an assistant professor at Tufts University School of Medicine, said that this is enough to keep you on track without taking all the fun out of the good food.
■ Willpower can be like a muscle — the more you exercise it, the stronger it can become. So remember to exercise self-control in other areas of your life, too, like dealing with traffic or a difficult employer. According to Dansinger, control in different situations can spell more control in your eating habits too.
■ Don’t save up the calories either. You’ll be more likely to pig-out because you’re hungry by the time you get to your event. You should eat your regular meals, concentrating on fruits, vegetables and lean protein.
■ Take deep breaths. Research also reports that stress reduction techniques also help prevent weight gain. Take 30 seconds to concentrate on your goals and relax and chances are good that you won’t have the desire to heap your plate.
■ Don’t swear off desserts. One nutritionist suggested a three-bite rule. You take a first bite, savor a second and have a satisfying third and then stop. Sounds like a plan.
■ If drinking water to fill you up a little is not appealing, try eating your water. Salads contain lots of water and will help you feel full and more likely to eat less.
■ Give the leftovers to your guests to take home. That way you won’t continue to indulge in the high calorie, sugar-laden foods.
■ Cut back on diet soda because the carbonation causes bubbles and bloating.
Good advice on avoiding weight gain also came from Geisinger Health System. Susan Baranik, PR/marketing specialist in the Corporate Communications Department, provided me with a recent article by Dr. Laura Newhouser, family practice physician at Gray’s Woods.
Although it may not seem like a big deal if you add a few pounds during the holidays, according to Newhouser, ”While it’s not five or 10 pounds like many people think, the one or two pounds you gain between Thanksgiving and New Year’s can end up hanging around long into the spring and summer. It’s best to try to maintain your current weight through the holiday season.”
Newhouser advises to:
■ Stay active and add workout time to your daily calendar no matter how busy you are. You should aim for the recommended 150 minutes of exercise each week.
■ Don’t skimp on the vegetables. Before you load up on mashed potatoes, pasta or less-than-healthy cheese dips and appetizers, make sure you’ve got your veggie servings for the day.
■ Don’t go to a party hungry. Also, along with eating slowly, listen to your body. If you’re full, don’t keep eating.
■ Use a small plate, include some vegetables, but avoid the dips or limit yourself. Pick one or two sweets from the selections.
■ Smart choices on what you drink can help you avoid weight gain. All cocktails are not created the same. Light beer or a glass of wine is a better choice than the calorie-laden eggnog. As with the food, limiting alcohol is the healthier choice.
Newhouser’s advice is to keep clear of the kitchen. Gathering with family and friends often seems to involve congregating in the kitchen where all those trays and plates heaped with goodies call to your willpower to “be quiet.”
The American Heart Association had advice similar to those already described, with the addition of admonitions to:
■ Limit sodium, saturated fat, sweets and added sugars, including sugar-sweetened beverages and red meats.
■ Avoid trans fat and partially hydrogenated oils.
■ Compare nutrition information.
■ Prepare and eat healthier meals at home where you have more control over the ingredients.
■ Substitute lower-calorie versions of your favorites. Even eggnog comes in less fat, non-dairy versions that still taste good.
There is an excellent holiday eating guide on the AHA website, www.heart.org, that can answer additional questions regarding your health during the holidays.
Plan ahead and choose wisely. and you won’t have to make one of the most frequently made resolutions when 2017 begins.
Correction: An earlier version of this story misspelled the last name of Dr. Laura Newhouser.
