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‘Tis the season for parties and office gatherings with family, friends, colleagues and, not to mention, lots and lots of food. Be aware, all those weeks of celebrating could lead to an unsavory outcome: weight gain.
Unfortunately, research studies indicate that most adults gain weight over the holidays.
As a registered dietitian, I recommend to my clients that they try to maintain their current weight rather than struggle with losing weight. Weight loss efforts over the holiday season can be frustrating for many, especially when there are high-calorie temptations around every corner. By focusing on maintaining weight you may prevent the dreaded holiday weight gain. But you can make this year different by developing some simple healthy holiday habits.
Here are some simple tips to help maintain your weight and heart health during this tempting time:
Plan ahead — Take charge of your party choices. Simple things such as using a smaller plate to control portions, avoiding creamy, thick sauces and eliminating the “extras” will help keep you slim. Go in with a big plan to eat small.
Aim for five to seven a day — That is fruits and vegetables. Go for a nice piece of sweet fruit instead of the cookies or candy. Try new, exotic fruit, such as pomegranate or passion fruit, to make it an extra special treat. You will be satisfying your sweet tooth without adding extra calories or fat.
Apply the “one-a-day” method — Cookies, pies and desserts can litter an office or kitchen from Thanksgiving through New Year’s. Take control of these temptations by allowing yourself only one sweet a day. Don’t spoil your waistline on desserts you don’t like, treat yourself to only your favorite.
Volumetrics — Not a mathematical formula, but rather an approach to tricking your body into eating more, but less. Consider filling up on more nutrient dense, low calorie foods before a dinner party. This will help you eat less energy dense, high calorie foods. Some foods that can help volumize your plate include fruits, vegetables and broth-based vegetable soups.
Avoid meal skipping — Apply the above principles before you go to a party. If you eat a regular breakfast and lunch, fill up on fruits and veggies — you can go to a party or dinner not feeling ravenous and enjoy a great meal while employing smart portion control.
Take the focus off the food — All too often, we stand in the kitchen or around the buffet table while at a party. By taking the focus off the food, you can enjoy an evening of socializing with friends and family without feeling overstuffed by the end of the night.
Get some exercise — Don’t forget to move your body during this busy holiday season. Exercising 30-60 minutes a day can help you stay in your jeans. Don’t use exercise as an excuse to eat more, but stay healthy and balanced. One 30-minute walk is equal to about 150 calories (two small cookies), so be mindful of those extra calories.
The holiday season is a joyous time and should be celebrated with indulgences. Just remember to be mindful and smart to keep your holiday habits healthy.
Editor’s note: Kay Lynn Lehman is a registered dietitian with the Army Physical Fitness Research Institute Annex at the Command and General Staff College.
‘Tis the season for parties and office gatherings with family, friends, colleagues and, not to mention, lots and lots of food. Be aware, all those weeks of celebrating could lead to an unsavory outcome: weight gain.
Unfortunately, research studies indicate that most adults gain weight over the holidays.
As a registered dietitian, I recommend to my clients that they try to maintain their current weight rather than struggle with losing weight. Weight loss efforts over the holiday season can be frustrating for many, especially when there are high-calorie temptations around every corner. By focusing on maintaining weight you may prevent the dreaded holiday weight gain. But you can make this year different by developing some simple healthy holiday habits.
Here are some simple tips to help maintain your weight and heart health during this tempting time:
Plan ahead — Take charge of your party choices. Simple things such as using a smaller plate to control portions, avoiding creamy, thick sauces and eliminating the “extras” will help keep you slim. Go in with a big plan to eat small.
Aim for five to seven a day — That is fruits and vegetables. Go for a nice piece of sweet fruit instead of the cookies or candy. Try new, exotic fruit, such as pomegranate or passion fruit, to make it an extra special treat. You will be satisfying your sweet tooth without adding extra calories or fat.
Apply the “one-a-day” method — Cookies, pies and desserts can litter an office or kitchen from Thanksgiving through New Year’s. Take control of these temptations by allowing yourself only one sweet a day. Don’t spoil your waistline on desserts you don’t like, treat yourself to only your favorite.
Volumetrics — Not a mathematical formula, but rather an approach to tricking your body into eating more, but less. Consider filling up on more nutrient dense, low calorie foods before a dinner party. This will help you eat less energy dense, high calorie foods. Some foods that can help volumize your plate include fruits, vegetables and broth-based vegetable soups.
Avoid meal skipping — Apply the above principles before you go to a party. If you eat a regular breakfast and lunch, fill up on fruits and veggies — you can go to a party or dinner not feeling ravenous and enjoy a great meal while employing smart portion control.
Take the focus off the food — All too often, we stand in the kitchen or around the buffet table while at a party. By taking the focus off the food, you can enjoy an evening of socializing with friends and family without feeling overstuffed by the end of the night.
Get some exercise — Don’t forget to move your body during this busy holiday season. Exercising 30-60 minutes a day can help you stay in your jeans. Don’t use exercise as an excuse to eat more, but stay healthy and balanced. One 30-minute walk is equal to about 150 calories (two small cookies), so be mindful of those extra calories.
The holiday season is a joyous time and should be celebrated with indulgences. Just remember to be mindful and smart to keep your holiday habits healthy.
Editor’s note: Kay Lynn Lehman is a registered dietitian with the Army Physical Fitness Research Institute Annex at the Command and General Staff College.
