Tips to Avoid and Prevent Holiday Weight Gain

Here in Perry Hall, the holiday season generally begins with Thanksgiving and ends after New Year's Day. This time of year is full of parties and gatherings with large quantities of food.

Some speculate that on average adults gain around five pounds during the holiday season, but this may be less, according to a recent article published in the New England Journal of Medicine. However, many adults do not lose the weight gained during the holiday season, resulting in a cumulative weight gain throughout their lives, which can lead to obesity and other health problems.

Registered dieticians from the Cleveland Clinic recommend focusing on maintaining your weight, instead of trying to lose weight.  It may be difficult to resist temptation, but there are simple steps to prevent holiday weight gain. The Cleveland Clinic Miller Family Heart and Vascular Institute have developed eight simple steps to avoid holiday weight gain.

•  Exercise

The best way to avoid weight gain is to get moving and engage in regular, sustained aerobic activity. To burn off extra calories, increase your exercise routine by increasing the amount of time of you exercise each day, or instead of working out 3 times per week increase it to 5 times a week. Before you begin an exercise program, be sure to check with your doctor or healthcare provider first.

•  Eat Seven Servings of Fruits and Vegetables a Day

Fruits and vegetables are a great way to help you feel full without eating all of those extra calories. Fruits and vegetables are more nutritious and contain more fiber than other snack foods which fills you up faster. Aim to eat seven servings or more a day.

•  Control Temptation

Create a plan to avoid tempting situations. Keep holiday treats in an area that is less frequented and keep them confined to one area instead of scattered throughout the house or office.

•  Have Only One Treat a Day

Allow yourself one small serving of a holiday treat, such as a cookie or piece of candy, each day. Be sure to compensate for this treat later in the day by reducing calorie intake and burning more calories while exercising.

•  Plan Ahead

Never go to a holiday party hungry. Before leaving for the party, eat a healthy snack such as a piece of fruit or a granola bar. If participating in a pot-luck dinner, bring a health dish such as a salad or a veggie or fruit platter.

•  Watch Your Party Choices

Eat small portion of appetizers on a small plate. Avoid sauces made from cream, half-and-half, or meat dressings and use low-fat salad dressing. Choose low-calories desserts such as pudding or angel food cake. If you must have a high calorie dessert, limit yourself to a small portion. Avoid high-calorie alcoholic drinks, such as egg-nog, and have light beer or wine instead.

•  Learn to Say No

It is perfectly acceptable to politely say no if you feel forced to eat something. The Cleveland Clinic recommends saying something such as, "No thank you, I've had enough. Everything was delicious" or "I can't eat another bite. Everything tasted wonderful."

•  Remember the Holidays are about Socializing

Engage in conversation with friends and family instead of focusing on food and avoid standing near the buffet or food table.

Celebrate and enjoy the holiday season with friends and family. Use these simple strategies to avoid holiday temptation and prevent weight gain.