End-of-Year
festivities don’t have to mean automatic weight gain
Newswise — Despite the sudden
appearance of sugar cookies, calorie-laden buffet dinners,
eggnog lattés and other rich seasonal fare, Christmas and
other end-of-the-year festivities do not have to mean
inevitable weight gain for those watching their waistlines.
By some estimates, U.S.
adults can gain up to 10 pounds between Thanksgiving and New
Year’s Day by splurging on foods they might otherwise avoid
or eat in moderation throughout the rest of the year.
However, experts say the trend is avoidable, and there are
several simple steps holiday revelers can take to prevent
weight gain – and keep from hiding their scales to deny over
indulgence.
Helen Thompson, a
registered dietitian and director of the Colorado chapter of
America on the Move, a national initiative to promote
healthy eating and active living, said anyone watching their
weight should aim to cut 100 calories from their daily diet
and add 2,000 steps (1 mile) to their day, a moderate
walking activity that can be completed in 15 to 20 minutes.
“These two steps alone can
improve people’s overall health and help them avoid the
weight gain usually associated with the season’s
festivities,” said Thompson, a program and research liaison
at the Center for Human Nutrition at the University of
Colorado at Denver and Health Sciences Center.
Thompson and her
colleague, Elizabeth Kealey, also a registered dietitian at
the CU Center for Human Nutrition, have come up with
practical tips to help the health conscious cut 100 calories
from their diets and stay on track through the holiday
season:
• Snack on raw vegetables
while cooking.
• Drink a tall glass of water before eating.
• Aim to fill half your plate with vegetables – and go easy
on the sauces and dressings.
• Drink cider instead of eggnog or choose non-caloric
beverages.
• Use fat-free sour cream and cream cheese when preparing
dips.
• Use whipped butter or low-calorie tub margarines.
• Substitute chicken stock for butter when making gravy and
stuffing.
• Enjoy the pie filling – leave the crust.
• Try raw vegetables instead of tortilla chips with dips.
• Enjoy favorite foods, but limit portion sizes.
• Use a smaller plate to control portions.
• Eat a light snack to curb your hunger before going to a
party.
• Position yourself away from the holiday buffet table.
• Talk more, eat less.
As for exercise, Kealey
added, “Families can make activity the focus of their time
together rather than food. The holiday season is a great
time to create new traditions such as walks around the
neighborhood to view holiday decorations, tag football and
other active games, or power walking at malls while doing
post-Christmas shopping.”
Tips for adding more steps
to your day include:
• On shopping excursions,
park farther away from the mall.
• Take advantage of winter activities during days off. Take
the kids sledding.
• Wear a pedometer to monitor your steps. Aim for 7,000 or
more total steps a day.
• Even though schedules are busier, try to maintain your
usual exercise routine.
• Get your exercise in early – before your day fills up.
• Dance at holiday parties.
• Shovel the sidewalk in front of your neighbor’s house.