Who doesn’t enjoy the holidays with all the good food to eat? Along with that enjoying all that good food
can come some unwanted pounds. What can
you do to enjoy the food but not add on the unwanted weight? Between mid-November and mid-January,
Americans gain about 1-2 pounds. Not all
that much except if one doesn’t lose those couple of pounds and they stick
around until the next year’s holiday season.
Some experts think this holiday weight gain is responsible for adult
weight creep. Just a few added pounds a
year ends up being many pounds over a decade.
Consumer
Reports and others
have a few recommendations to help avoid gaining weight over the holidays. Try out what works for you, even try one of the
tips each day.
Tip 1: Know your
holiday starting weight – weigh yourself first thing in the morning. This is your weight goal to maintain over the
holiday season. Then each day or at
least once a week, check in on the scale.
Have you gained weight or are you holding steady? Interesting a 2017 study found that those who
weighed themselves more often tended to lose the most weight.
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| Check your weight each day or week |
Tip 2: Enjoy
your holiday food – yes, enjoy every bite: Don’t rush through your holiday treats and
meals. Take the time to enjoy them. This may result in your eating more slowly
and recognizing when you are full. No
need to stuff yourself, but do take the time to enjoy the holiday food.
Tip 3: Eat before
you shop – yes, fuel up for your shopping trips or running errands
around town. You will be less tempting
go through a Fast Food drive-through for “just a bite” before you get
home. In the morning, take the time for
a filling breakfast that includes some fiber – think whole grain cereal and
some protein – think real milk or yogurt.
And add a little fat like nuts on your oatmeal. The fiber, protein, fat combo will keep those
hunger pains away while you shop or run those errands.
Tip 4: Take Food
with You: the airport food
courts, mall food courts, snack machines at rest stops– may not have the
healthiest options. Pack some snacks
when you travel. On car trips we bring a
lot of snack foods with us. Fresh fruit,
peanuts, whole grain crackers, cheese in a cooler. Easy to grab some cheese and whole grain
crackers and fruit for a healthy snack when at a rest stop. Traveling on a plane? I bring along healthy granola bars or fresh fruit.
Choose food items that will make it through the TSA
line. If you go the Fast Food route,
there are healthier options. Choose the egg or egg and cheese sandwich on a
whole grain bagel. You will get a high-quality
protein (egg and cheese) and some fiber from the whole grain bread. Choose some real orange juice for a quick
pick up.
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| Bring some healthy snacks with you |
Tip 5: Plan
some exercise and activities – don’t just focus on the food. Families can enjoy going for walks, visiting
some new trails, enjoying snow sports in the colder climates or a pick up
basketball game in warmer climates. Plan
on going to some aerobic or other classes at the gym. The leftovers may be calling to you, but
remember to get out and exercise and keep exercise a part of your routine
during the holidays.
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| Exercise more than your funny bone (saturdayeveningpost.com) |
And if you added a few pounds over a few days of celebration
and eating, then focus the next few days on exercise and eating healthier. Get the added pounds off before the next
round of holiday parties and celebrations.
But enjoy the holiday food. Who
doesn’t love all the homemade goodies this time of year? Just balance the goodies with some days of healthy
eating and more exercise to burn off all those extra calories.
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