Fitness Tips

Defying Holiday Weight Gain

By Victor Tringali B.S., C.S.C.S.

Holidays are considered a time for relaxing with family and friends and taking a break from our typical hectic daily routine.  They are synonymous with parties, indulging in delicious food and drink, and unfortunately with some unwanted weight gain.

A recent study  at Tufts University concluded  that on average, weight gain during the 6-week winter period from Thanksgiving through New Year averaged only 0.37 kg. However, weight gain was greater among individuals who were overweight or obese, and 14% of those in the study gained 5 lbs or more. In addition, among the entire population, weight gain during the 6-week holiday season explained 51% of annual weight gain. Research has also concluded that most holiday weight gain is maintained through each successive year.

These results suggest that holiday weight gain may be an important contributor to the rising prevalence of obesity.

So how do you make an impression socially without making a bigger impression on the scale? How do you turn down pumpkin pie, cookies, dressing and biscuits that are all sooo good?

Here are 7 simple tips to help you enjoy the holidays as well as the numbers on your scale.

1. Make a plan. Post regular reminders to yourself that you are monitoring your weight during the 6 week holiday season.
2. Add 10-15 minutes of daily activity to your typical routine for the holiday season. This will help offset extra calories in many of the calorie-rich foods that tend to be around during the holidays and help you maintain your weight.
3. Attend your parties but fill up on veggies and non-caloric beverages early on. This will help curb your appetite and make you less likely to overeat.
4. Never stand near the buffet when conversing. This will lead to mindless eating.
5. Don’t go to a party hungry. Eat a healthy, nutrient- rich meal or snack before leaving home.
6. Limit your alcohol. If you choose to drink alcohol, pick one party or event to allow yourself a few drinks. Alcohol is loaded with empty calories and will make you more inclined to indulge more than you may have intended.
7. Try a little. You don’t have to completely deprive yourself. Just pick those treats that you think you’d like and sample a bite to satisfy your craving.

Enjoying the holidays and maintaining your weight is possible. Like any short-term goal it requires some commitment and determination.  Follow these 7 tips during the holiday season and you’ll receive the rewards all year long.

Have a safe and healthy holiday season,

Victor Tringali

Reference;
Holiday weight gain: fact or fiction? Roberts SB, Mayer J. Energy Metabolism Lab, USDA Human Nutrition Research Center on Aging, Tufts University, Boston, MA 02111, USA.

Victor Tringali holds a B.S. In Exercise Physiology from Salisbury University and a C.S.C.S. from the National Strength and Conditioning Association.  He has served as a fitness and nutrition consultant throughout the Mid-Atlantic region since 1997. For more fitness information, consulting or fitness training visit www.teamvic.com