10 tips to avoid holiday weight gain
The holiday season means weight gain for many Americans as extra calories lurk everywhere you turn.
According to researchers at the National Institutes of Health, most Americans never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity.
But you don't have to fall into this trap. These tips from Ann Afflerbach, adjunct professor of merchandising and hospitality management, are designed to help you avoid overindulging and avoid unwanted weight.
1. Fill up before you attend holiday parties
Going to a party with an empty stomach could result in eating excess calories. Eat a meal at home and save dessert for the party. But choose wisely.
2. Choose wisely at parties with buffets
Limit the higher calorie items loaded with cheese, sour cream and cream cheese. Instead choose the dishes lower in fat, such as green salads. Then you can try a tablespoon size of a few higher fat dishes.
3. Avoid/limit liquid calories
That delicious eggnog can provide over 300 calories in just 8 oz. Flavored coffee drinks and holiday cocktails can also sneak in extra calories without your knowing. Instead, opt for water, tea or plain coffee.
4. Portion control those sweet treats
Holiday treats are so delicious and unavoidable. Go ahead and indulge, just try a small portion to taste. You can enjoy without the guilt of too many extra calories.
5. Use smaller plates at holiday parties, if available
This will allow you to enjoy without over doing it on calories. Loading up a small plate will result in less calories than loading up a big plate.
6. Avoid standing by the food tables
Stand at the opposite end of the room from the food tables or in another room. This will decrease your temptation to overindulge.
7. Resist the temptation to over indulge on your own tasty creations at home
It is easy to consume a large amount of extra calories from tasting your own dishes while cooking.
8. Increase your activity level
If you engage in physical activity twice a week, then increase to 3-4 times a week. If walking for 30 minutes 4 times a week is usual for you, then try walking for 45 minutes to an hour 4 times a week at a faster pace. Any increase in activity will be beneficial in helping burn off those excess calories consumed during the holidays.
9. Shopping is a great time to squeeze in extra exercise
Try parking your car at the far end of the parking lot to add extra exercise. Take the stairs when available to increase activity.
10. Remember, this is a time for giving. So give away those tasty treats you make
The holidays are a time for baking, so enjoy creating wonderful and delicious treats. But, there is no need to keep them for yourself. Share them with family and friends.
