It is reported that the
average American experiences a 7-pound weight gain
between Thanksgiving and New Year's, then spends the
next several weeks trying to lose as much of the excess
as possible. Unfortunately, many people are unsuccessful
in their weight reduction efforts, and wish that they
had not added the holiday weight in the first place.
Most would agree that it is better to prevent unwanted
weight gain than to remedy the situation later.
But just how can we approach the
festivities and abundant food supplies so prevalent throughout November
and December to avoid overeating? I have a few suggestions in that
regard, and I also recommend an exercise emphasis during this critical
time of year. In reality, regular exercise is more necessary during the
less active winter season than during the more active warm-weather
months.
Twelve Strategies For Avoiding
Holiday Weight Gain
1. The first suggestion, which should
be followed year round, is to drink water frequently throughout the day.
Our bodies consist mostly of water, and it is unquestionably our most
essential nutrient. Drinking cold water serves as a mild appetite
suppressant and burns calories to warm it up to body temperature. I have
made it a habit to take a drink every time I pass a water fountain. If
water dispensers are not available, try keeping an insulated plastic
water bottle nearby and drinking from it at regular intervals.
2. The second suggestion is to eat
low-calorie fruit and vegetable snacks rather than high-calorie foods
such as donuts, muffins, pastries, sandwiches, or various fast-food or
vending machine selections. Although apples, oranges, pears, carrot
sticks, celery sticks, pepper slices, and cherry tomatoes may not be
your first choice, they can be highly satisfying and prevent the calorie
overload that might otherwise occur with normal snacks and large holiday
meals.
3. The third strategy is to eat high
fiber foods, such as prunes, to aid gastrointestinal transit processes.
These and other dried fruit, such as figs, dates, apricots, and raisins,
are ideal for satisfying the sweet tooth and have an extremely low fat
content. Abundant around the holidays, dried fruit presents an excellent
alternative to less healthy and more fattening foods such as cookies,
cakes, pies, pastries and candy.
4. The fourth strategy is to eat less
for lunch on days that you have dinner events. While you don't want to
reach the buffet table semi-starved, it makes sense to eat somewhat less
for your noon meal when you are likely to eat somewhat more for your
evening meal.
5. The fifth recommendation is to make
wise decisions in your food selections, especially at banquets and
parties. Don't be afraid to be different. Choose less fattening entrees,
such as broiled fish or baked chicken. Select healthier soups and
salads, and consider light salad dressings. Use butter and cheese
sparingly, and request your meals without gravies or rich sauces.
6. The sixth recommendation is to say
no to dessert sampling. Many holiday dinners and parties come
with a variety of delicious desserts, and you may be tempted to sample
several of them, even if just to please the people who made them. Be
polite but adamant. Simply say that all of the desserts look superb, but
you have vowed to eat just one dessert per day to avoid too much of a
good thing and resultant weight gain. Most of your friends will
understand and many may even follow your wise example.
7. The seventh suggestion is to exit
food-laden events at a reasonable hour. In addition to sleep deprivation
that runs rampant during the busy holiday season, staying longer at
parties usually leads to greater food consumption and unnecessary
calories. Participate fully in the festivities, but be one of the first
to call it a night for your health's sake.
8. The eighth suggestion is to avoid or
at least limit alcohol consumption. With all the other high-calorie
foods typically eaten during holiday gatherings, alcoholic beverages can
only make matters worse. Keep in mind that alcohol contains almost as
many calories per gram as fat, so the fewer alcoholic drinks the better
from a weight gain perspective.
9. The ninth strategy is to do some
daily aerobic activity to condition your cardiovascular system and to
burn extra calories. For example, a 30-minute walk requires about 200 to
250 calories depending on your bodyweight and walking pace.
10. The tenth strategy is to do 2 or 3
sessions of strength exercise each week to condition your muscular
system and to burn more calories. Although 30 minutes of strength
training also requires about 200 to 250 calories, the greater benefit is
an accelerated metabolism all day long. In a Tufts University study, a
season of strength training produced a 7 percent increase in resting
metabolic rate and a 15 percent increase in daily calorie requirements
among the senior men and women who participated.
11. The eleventh recommendation is to
find a family member, friend, or co-worker who will agree to help you
implement your holiday program for avoiding weight gain. Your partner in
prevention should be someone who not only talks the talk, but also walks
the walk. Ideally, this individual should be both an encourager and an
example with respect to holiday eating and exercise behavior.
12. The twelfth recommendation for holiday survival
is related to human survival. While it is tempting to say that the
holidays come only once a year, and to rationalize that you can lose the
extra weight through your New Year's resolutions, the reality is a more
serious health problem. Most people don't lose all the extra holiday
weight, which is one reason 75 percent of all Americans are overweight
and almost 35 percent are obese. Because overweight individuals are more
susceptible to many physical problems, including low back pain, heart
disease, diabetes, and some types of cancer, we should take preventive
measures during the holiday season. But even for those who can lose the
added weight, it may be more difficult to reduce undesirable cholesterol
levels or arterial plaque deposition resulting from several weeks of
eating high-fat foods. So take a sensible approach to eating and
exercising during the holiday period. Be serious about good health
habits throughout the year, and try to make the next few weeks an
unusually good experience from a fitness perspective.
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Wayne
L. Westcott, Ph.D.
is fitness research director at the South Shore YMCA and
author of the new book Strength
Training Past 50.
More
Books from Dr. Westcott
CEC:
Current
Strength Training Research by
Dr. Westcott
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