“Stay Trim” Holiday Essentials

Do you have a history of holiday weight gain? It turns out that many Americans collect up to 5 pounds between Thanksgiving and New Years Day. That may not sound catastrophic, but if you work hard all year to maintain a lean, healthy body, packing on any extra fat is an unwelcome prospect. Year after year, those “few pounds” add up!

One study found that holiday weight gain may be an important contributor to the rising prevalence of obesity,1 especially since this gain does not tend to be reversed after the celebrations conclude. Over time, that “festive fat” compounds the overall weight gain that frequently occurs during adulthood.2

This unhealthy cycle should obviously be avoided if you want to get–and stay–fit and sleek. Fortunately, it may be as simple as a healthy dose of awareness, and you’ll still enjoy happy, delicious celebrations. Tune in with these tips:

Beware of stress eating
As fun as the holidays are, they can also be stressful, between shopping, entertaining and family/social obligations. This can set the stage for stress–triggered emotional eating–especially when you’re surrounded by holiday goodies. You can minimize this by targeting meals rich in lean protein, fresh produce, and “good” carbs like brown rice, oats, beans and legumes. Your morning protein shake is your port in the storm, keeping you well fortified during busy, festive days.

Party Smart
Clever celebrating means you never arrive at events famished. Grab an apple or a mini–protein shake before heading to your party. Once there, help to greet guests rather than rushing for the appetizers. You’ll have a lot more fun socializing than overeating. If you drink, alternate each alcoholic beverage with a glass of water for a safer evening, trimmer waist, and a happier, healthier tomorrow.

Outsmart the buffet
When serving up, give healthy items center stage with high–fat/sugar choices playing smaller roles. Sample small amounts of many different dishes, which is more satisfying and less calorie–dense than big helpings of rich foods. Emphasize veggies, salads and lean protein like turkey and seafood, while minimizing buttery mashed potatoes, stuffing, and dinner rolls. When eating, take your time and enjoy, as it takes at least 20 minutes for your system to register that you’re full.

Don’t be done in by dessert
If you’re set on sweets, try a bite of several treats rather than downing one large item. Select with care. Chocolate mousse pie is actually one of the lighter options, at about 247 calories and 15 fat grams/slice. Your next best bet is pumpkin pie, at 316 calories and 14 fat grams/slice. Consider by–passing the pecan pie, which packs 503 calories and 27 grams of fat for one small slice. Top that with whipped cream and you’re up to 807 calories and 49 fat grams!

Keep moving
As always, keep exercising. You need your fitness more than ever during busy, stressful times. Did you know that along with keeping you trim and energized, daily exercise also promotes a healthy immune system and even helps counteract the “holiday blues” some people experience this time of year? Make it a social event by sharing power walks and nature hikes with family and friends.

Most importantly, savor the holiday season. By making smart choices, you’ll feel better, have more energy, and enjoy your time with loved ones more than ever. Cheers!

References
1 Nutr Rev. 2000 Dec;58(12):378-9
2 N Engl J Med. 2000 Mar 23;342(12):861-7