First, it was the Tootsie Rolls, the Reese’s Peanut Butter Cups and the mini Snickers. Next comes the stuffing, the gravy and the pumpkin pie. Then, an entire month of sugar cookies, liquor-drenched parties and family dinners.
It’s an all-out assault on your healthy eating and weight loss plan — and it won’t let up for another six weeks.
Studies have shown that the average American gains one to two pounds every holiday season. But there are ways to fight the yo-yo of December weight gain and January gym obsession. Armed with some tips from local experts, you might just fit into your favorite party outfit come New Year’s Eve.
El Camino Hospital dietician Kim Bandelier’s top strategy is to cut way back on alcohol. “You’re just drinking empty calories,” she said.
Even worse, a little tipsiness can dissolve your self control when it comes to all the snacks and treats at a party. To combat this double-whammy, she suggests, chose a couple parties where you can splurge; then, commit to having just one drink and being a designated driver at the others.
Avoiding the land mines of holiday eating requires a rethinking of some common bad habits. First, don’t skip meals, said Rachel Freiberg, behavioral health educator and dietitian at PAMF.
“People think, ‘I’m going to eat a lot later,’ and skip breakfast.” This backfires, she said, because you’re starving when you get to the party or meal and gorge on high-fat items, like cookies, that won’t satisfy you.
Instead, have a plan. Eat a healthy snack before the party so you aren’t ravenous, said Freiberg. At a buffet or family-style meal, check out all the dishes before putting anything on your plate.
“Scope it all out and decide where you want to spend your calories,” she said. “Be choosey. Even a bite or two of everything can add up.” Once you’ve gotten small servings of your must-have treats, fill the rest of your plate with fruits and veggies, she said.
Bandelier agrees that setting priorities and budgeting your calories is key. At Thanksgiving, for instance, decide ahead of time which items are your favorites. “If stuffing is your favorite, make that the main part of your meal.” Then limit yourself to small portions of a few other items, and don’t go back for seconds, she said.
A fear of wasting food is another barrier to healthy holiday eating. Both Bandelier and Frieberg said it’s important to get past that. If you take a bite of a cookie and it doesn’t taste great, don’t take another bite, Bandelier said.
Since holiday traditions are so ingrained in some families, it can be an emotional battle to avoid eating, say, Aunt Gertie’s green bean casserole. But it is possible to avoid hurting feelings without ruining your eating plan. Take just a tiny portion of the casserole, and don’t make a big deal out of it, said Freiberg. “You have to eat for you.”
As for food gifts, don’t be afraid to re-gift or even throw it out, said Frieberg. Better to waste some food than to eat something you don’t really want, gain weight and feel lousy.
What if you’re the type who can indulge during the holidays and take those few pounds right back off in January? No good, said Bandelier.
Yo-yo dieting can slow down your metabolism, making the weight loss harder each year, she said. And when you gain weight, the number of fat cells in your body increases. Those fat cells increase or decrease in size depending on your eating and exercise habits, but their number will never decrease except through surgical removal, she said.
TEN TIPS FOR HEALTHY HOLIDAY EATING
Rachel Freiberg, M.S., R.D., a behavioral health educator and dietitian in the Camino region’s HMR Weight Management Program, offers the following tips for keeping the pounds off during the holidays:
1. Make a plan before holiday get-togethers where food is served, and stick to it.
2. Have a light snack before going to holiday parties so you aren’t starving when you arrive. Conversely, avoid skipping meals so you can “eat more at the party.”
3. Make it your goal to maintain your weight during the holidays, instead of trying to lose weight afterwards.
4. Eat a small portion of your favorite seasonal foods and sweets occasionally. If you deprive yourself of your once-a-year favorites, you will only increase the temptation to overeat later out of frustration.
5. Eat slowly and pay close attention to how much is on your plate. Learn the art of saying, “No thank you, I’m full.”
6. Avoid or limit alcohol and cocktails, as they are full of calories. Too much alcohol also tends to loosen inhibitions, including those that keep you from overeating.
7. Keep holiday food traditions such as baking that are important to you. Just make half the recipe and give away or toss any high-calorie leftovers so that they are out of your immediate environment.
8. Plan holiday activities that will get you moving instead of eating, such as going ice-skating or dancing. Exercise also reduces holiday stress that can lead to overeating.
9. Carry a travel toothbrush, gum or mints with you to holiday parties. The clean feeling they leave behind will help prevent you from nibbling at goodies when you are ready to stop eating.
10. Stock up on fruits and veggies that travel well, such as oranges, apples, pears, bananas, carrots, celery and peppers. This way, you will always have a healthy snack close at hand to help you resist eating too many of the unhealthy alternatives.
