How much weight do you think the average American gains during the holiday season, from Thanksgiving to New Year’s? Five pounds? Ten? More? Nope. The average American gains only about one pound in that time.
So why does anyone worry about holiday weight gain? One pound is nothing! Well, the problem is not the weight. The problem is that we don’t lose that one pound when the holidays are over. (So much for New Year’s resolutions.) Over the years, those pounds add up, and being overweight can lead to a variety of health issues, like cardiovascular problems and type 2 diabetes.
How can we prevent that weight gain? Let’s talk about some easy strategies.
Control your portion sizes.
Let’s face it. The holidays are full of amazing foods that we only have during this time of year. No one wants to deny themselves the cookies, the eggnog, the stuffing. And no one is saying you can’t have those things. Have them – but keep your portions small. Have one cookie instead of three. Use a small punch cup for your eggnog. Ask for a “sliver” of an amazing dessert. Once you have them, enjoy them. Practice mindful eating – notice the aroma and texture. Take small bites and focus on the flavors and seasonings. Take a pause between bites. If you’re going to eat that cookie, really eat it and savor it.
Don’t fill up on rich foods that you can have anytime.
Chocolate chip cookies? Mashed potatoes? Plain old regular restaurant Italian bread? I can have those things any day of the week. Peanut blossom cookies, the kind with the Hershey’s kisses in the middle, that I only make one time a year in the weeks before Christmas? The amazing cranberry coffee cake that I only make for Thanksgiving breakfast? Yes, please. Don’t waste your calories on everyday foods. Spend your calories on the foods that you associate only with the holiday season, the foods that you wait for all year long.
Do fill up on healthier foods.
Fill your plate with salad, veggies without cheese or sauce, fruit and whole grains before you add the richer foods. If you’re going to a party or dinner, have a healthy snack before you go – veggies with hummus, a salad, a piece of fruit with nuts or nut butter. You’ll make better choices at the party because you’re not starving and don’t feel deprived. It’s the same thing as trying not to go grocery shopping while you’re hungry. If you do, you end up with a cart full of foods you don’t need and didn’t plan to buy.
Manage your drinks.
Calories add up quickly when it comes to beverages. A sensible portion of beer is 12 ounces and wine is 5 ounces. In a bar or restaurant, a draft beer is usually 16 ounces and a glass of wine is around 8 ounces. So instead of your beer clocking in at 140 calories or so (depending on the variety), it’s closer to 190. Do that a few times a week for the holiday season and you get pretty close to that one pound. Even non-alcoholic beverages are a problem. Soda, sweetened iced tea and apple cider are the same way. It’s great to have a drink and enjoy yourself but limit yourself to one and then switch to calorie-free or low-calorie beverages. Club soda, unsweetened iced tea and flavored sparkling water (my favorite brand is Spindrift) are all great choices. Diet drinks are also an option if you like those. My low-calorie drink of choice is club soda with limes, topped with a splash of cranberry juice. It tastes good, feels festive and looks like a vodka cranberry, which is a great way to fend off the friends and family members who might try to pressure you into drinking alcohol when you don’t want to.
Squeeze in a little bit more physical activity.
When we’re busy, like during the holiday season, exercise is one of the first things to go. Do your best to prioritize physical activity – put it on your calendar, do it first thing in the morning before the day gets out of control, whatever you need. When you do work out, add 5 minutes to your regular time. It’s not much, but it burns a few more calories without making you feel burned out. Add 5 minutes to your walk, run or bike ride. Squeeze in one more set when you’re doing strength training. Another great tip is to work in activity wherever you can. Take the stairs as much as possible. Park your car at the far end of the parking lot instead of fruitlessly searching for the closest parking spot. Do a lap around the mall or grocery store before you start your shopping. Physical activity burns calories, but it also reduces stress, boosts immunity and helps us sleep better – all important factors during the holiday season.
I hope these tips help you have a healthier holiday season. If you’re working on weight loss, making healthier food choices or any other wellness activities and could use some help, please contact me. I’d love to help.
However, you celebrate, have a wonderful holiday season!
Thanks for being with me on this wellness journey,
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