With Thanksgiving upon us, the stress of another holiday season starts to build. One of the many things that we worry about during the holidays is excessive weight gain.
A study released by the National Institutes of Health, monitored weight gain during the holidays. The study found that while subjects believed they gained 4 or more pounds during the period between Thanksgiving and New Year’s Day, the actual weight gained averaged only 1 pound.
While the weight gained during the holidays was not significant, the study found that the participants were less physically active during the winter months causing not only an increase in weight gain but the weight put on during the holidays was less likely to be taken off. The researchers suggest that, “the cumulative effects of the yearly weight gain during the fall and winter are likely to contribute to the substantial increase in body weight that frequently occurs during adulthood.”(1)
Even though 1 pound does not sound like a lot it is important that we maintain healthy eating and exercise habits during the holidays to help promote good health all year round.
With all the mountains of sugary treats available and seemingly never ending buffet of high calorie foods, maintaining your weight can seem like a daunting challenge but it is not impossible. With a little planning and willpower, a healthy holiday can be a reality.
Keep the Following Tips in Mind This Season
- Create realistic goals. Focus on simply maintaining your weight and restart your weight loss program in the New Year.
- Be aware of what and how much you are eating. Walk away form the food table, standing around and snacking allows for uncontrolled eating and excessive calorie intake.
- Never skip a meal before a big celebration. The longer you go without eating, the more likely you will over eat on high calorie sweets.
- Keep a balance between high-cal favorites and low-cal options. Start by checking out the food table, choose a few items you really want and fill the rest fo your plate with fruits, vegetables and nuts.
- Plan holiday celebrations around physical activities, such as ice skating or building a snowman, this will help you burn off unwanted calories and help get rid of built up stress.
- Remember to put eating in perspective. Overeating at one meal does not spell disaster; take an extra walk to help relax and burn of those extra calories.
The holiday season is a time of joy, laughter, time spent with loved ones and good food. Choosing your foods wisely, monitoring your intake and staying active will help you feel good about what you are eating, reduces your stress and will allow you to delight in the celebration of the holidays
References:
- Yanovski, Sovik, Nguyen, O'Neil and Sebring. "A prospective study of holiday weight gain." NEJM. 2000:342;861-867
