Every holiday season, whether they’re jolly or not, the average woman or man gains about 0.8-2 pounds. While that may not seem like a lot, those pounds tend to stick around, despite earnest New Year’s resolutions.
The more years you have on you, the more of those holiday pounds have accumulated (especially around your waist). And the more weight you have on you, the more likely you’ll gain more than the average 1-2 pounds.
In fact, if you wonder why you continue to pack on the pounds despite your normally healthy diet and exercise routine, holiday weight gain could be the cause. Some research suggests that most unwanted weight gain can be traced back to holiday binges.
Bowie, Maryland’s expert internist,Dr. Kimberly Bolling, and our team want you to be jolly this holiday season. But we also want to help you avoid the “gift” of extra pounds.
So how can you enjoy your parties and get-togethers while maintaining a healthy weight? Here are five festive tips:
You may not be able to hit the gym or get together with your jogging buddies when you’re visiting or hosting relatives, but you can find plenty of other ways to bring movement and activity into your life. In fact, the movements don’t even have to be big to make a difference.
Scientific research has actually shown that people who fidget tend to burn more calories and stay leaner when compared to those who don’t fidget. So even if you’re too shy to hit the dance floor at your company’s holiday party, at least tap your toes.
Getting together with siblings and friends can inspire other types of calorie-burning that don’t feel like exercise. Play some action-oriented video games with the younger generation. Take them (and yourself) to the playground. And, when you do your holiday shopping, hit the streets and malls instead of the “buy” button on your phone.
Pre-eating before a big event can help you avoid the urge to satisfy hunger cravings with cream puffs and eggnog. Have a salad with protein before a gathering, or nosh on some carrots and celery.
You might also want to make sure you have plenty of healthy snacks so you can control your blood sugar and your hunger throughout the day. Then you don’t show up to dinner starved, or grab an ultraprocessed snack while traveling or shopping.
If at all possible, avoid alcoholic beverages. They tend to be extremely caloric and can easily account for most of your holiday pounds. They also lower your resistance to temptation, like cookies, pies, and second helpings of everything.
When a gathering doesn’t offer tempting nonalcoholic beverages, you can try to create your own. Add a little fruit juice or even fresh fruit to a plain glass of seltzer. If you’re hosting, fill a jug with water and fruit or refreshing vegetables like cucumbers. They subtly flavor and color the water for a colorful and healthful punch.
Better to be a bit rude by leaving food on your plate than to force it all down when you’re not hungry anymore. You might avoid this scenario altogether by piling most of your plate with healthy choices, such as fresh or cooked vegetables, rather than starting with the turkey and stuffing.
When you host, you get to control the food, so make sure you skew things in your (waistline’s) favor. Learn new cooking techniques, and explore recipes that go beyond the traditional holiday favorites.
Trade sugar for low-glycemic fruits such as berries or natural sweeteners like stevia. Swap sour cream for regular or Greek yogurt. Do a little research and find new foods that are festive and tempting, but full of nutrition while being low on sugar or bad fats.
And, if you don’t quite keep to your goals, don’t despair. We offer customized weight loss and weight maintenance plans to keep you healthy before, during, and after the holidays. Just call us at 301-352-0090 or click here for our appointment form.
