“The two biggest sellers in any bookstore are the cookbooks and the diet books. The cookbooks tell you how to prepare the food and the diet books tell you how not to eat any of it”.
Andy Rooney
With the holiday season in full gear, many of us will indeed be out buying books- always a great gift. Another thing that many of us will predictably do is pack on a few unwanted, unneeded pounds.
There is a popular myth that most Americans will gain 5–10 lbs over the holiday season. Recent research has shed some light that may help you shed some pounds, rather than gain, this holiday season.
Scientists have recently found that most of us actually gain only about 1 lb between Thanksgiving and New Years. Before you celebrate and reach for the eggnog, consider that fact that most who gain do not lose that pound or so, and over the years they do add up leading to an expanding waistline. Those who are already overweight or obese are more likely to pack on even more holiday pounds, making their situation worse. Only about 10% of us will gain more than 5 lbs.
Researchers also found that those who were most active were less likely to beef up, again underscoring the importance of exercise in weight control. Also, those who reported being “less hungry” were less likely to gain weight.
I am convinced that you can enjoy the holidays, including many of the wonderful foods, without packing on unwanted, and rarely lost, pounds. Here are some strategies that really work in beating the holiday weight gain game:
- Stay active – Exercise everyday. In recent studies those who were most active were least likely to gain weight. This is especially important if you are adding extra daily calories.
- Eat a good high quality breakfast – Breakfast is the “pace-car” for your daily metabolism. Individuals who regularly eat breakfast tend to be thinner and also consume less calories later in the day. Oatmeal or a high grain cereal with bananas is a great start.
- Don’t skip meals or starve yourself – So many try to “undereat” during the day especially if there is a holiday party later-the result is party overeating, especially high calorie, high fat foods. Instead, eat healthier, low calorie meals during the day (try a low fat yogurt with granola and an apple). At the party, start with some veggies or salad to fill you up a little before hitting the buffet table.
- Water water everywhere – Drink 8-10 glasses of water a day and totally skip the sodas especially if you planning other sweets at dessert time.
- Limit you alcohol intact – Also avoid the higher calorie alcoholic beverages like eggnog. Again, drink lots of water.
- Be a “picky eater” – Your food choices will make or break your success. Do eat, but be smart about it.
- Portion control – Moderation is the key to enjoying the many tasty holiday foods and snacks. Be mindful about both the quality and quantity of the foods you are eating. Remember, “a minute on your lips, a lifetime on your hips”.
- Join a gym – Ask Santa for a gym membership, or give one to someone you love. Better yet, go together. It’s a gift of health that can last a lifetime.
With a little bit of planning and touch of will power you can easily get to the New Year feeling good about yourself and how you have taken steps to improve your heal
FitTip
Plan ahead for both a happy and healthy holiday season.
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