You attend parties and office gathe
rings to share a few festive moments with family, friends, colleagues and lots and lots of food. But when the holidays are over, the bathroom scale reveals that you've gained some weight again!
Research studies show most adults gain some weight over the holidays. But don't despair because this year can be different. Even though it's not easy to resist temptations around you, there are simple steps you can take that can keep the extra holiday pounds off.
1. Get moving
One of the most effective ways to maintain or lose body weight is to engage in regular, sustained aerobic activity. To burn off those extra calories, kick up your exercise. If you exercise three times a week, move it up to five times a week.
Exercise is a great way to burn those extra calories you may be taking in this time of year (remember those iced reindeer cookies you had with lunch?). Here are some ideas to get you moving: Check Izzy Fitness everyday "Last Minute Deal", Go for a morning or evening walk alone or with a friend, Have bad knees or other joints? Don't worry - Pilates or swimming is your answer! They prevent your weight bearing down on the joints and is an effective way to work out.
2. Aim for seven-a-day
Making sure you eat seven or more servings of vegetables each day is a great way to help fill-up your stomach but not your calorie level. When compared to chips, crackers and cookies, fruits and vegetables contain fewer calories and tons more nutrients and fiber. Pack your refrigerator with bags of cut-up vegetables and whole or cut-up fruits. Grab a bag while on the go or at work. Make a pact with yourself that you'll eat your five-a-day before you snack on any cookies or other holiday treats. You're sure to take in fewer calories overall.
3. Control the risk for temptation
Control even the slightest chance of coming in contact with 'tempting' foods. Do you keep candy or cookies at your desk or workspace? Do you frequent the dining room table or pantry where you store all your holiday goodies? Mentally plan out how you will avoid tempting situations. If you can't avoid them entirely, see number 4.
4. Limit to one-a-day
While you can't control every situation, you can control how much food goes into your mouth. If you are constantly bombarded with holiday parties and displays of desserts or candies you can still effectively help prevent overeating and weight gain. One way is the one-a-day method. Allow yourself one small serving of a cookie or piece of candy each day during the holiday season. Remember that you may have to compensate for it later in the day by reducing your total caloric intake or by burning a few extra calories while exercising. If you aren't confronted with holiday foods that day, just skip your one-a-day - but don't compensate and double-up on your serving the next day.
5. Always plan ahead - Never go to a party hungry!
Before you go to a holiday party, eat a healthy snack such as a serving of your favorite fruit, fat-free no sugar yogurt or a low-fat, whole grain granola bar. When you arrive at the party, you won't be craving hors d'oeuvres. If you're going to a potluck dinner, bring a healthy dish to share such as a salad, veggie or fruit tray. That way, you'll know you have at least one healthy item on the table.
6. Be in charge of your party choices:
Small plate, please. Be wise when choosing appetizers - Pick up a small plate, and stick with vegetables, but limit or avoid the creamy dips. Restrict your intake of crackers, chips, cheese and meats, eat only one small serving. Never go back for seconds. For dinner, fill your plate with salad and vegetables and one quarter with meat.
Avoid sauces made from cream, half-and-half or meat drippings. For salads, use oil and vinegar, vinaigrette or low-fat dressings. Broth -based or vegetable sauces are fine.
What about desserts? The best low-calorie choices are fruit, Jell-O, pudding, an unfrosted mini muffin, shortbread cookies, ginger snaps or angel food cake. If you must have a dessert with frosting, butter cream, cream cheese, or chocolate chips, limit yourself to one small cookie or one thin slice of cake.
Watch the drinks. Besides restricting your alcohol to one or two servings, you also need to restrict the type of alcohol. For example, instead of high-fat eggnog, have a light beer or wine. After that, stick with calorie-free drinks such as water, unsweetened ice tea, hot tea or coffee.
7. Say No Politely. Many times you feel forced to eat. Learn to say no politely, such as "No thank you, I've had enough. Everything was delicious". You'll find saying no isn't so hard to do after all.
8. Focus on socializing. Don't stand around the food table when you are at a party - focus your energies on making conversation with others instead of focusing on foods. Conversation is calorie-free.
Remember, the holidays are meant to celebrate good times with family and friends. Enjoy the holidays and plan effective strategies to help you achieve your weight loss goals. Achieving what you sought out for will give you one more good reason for holiday cheer! Happy Holidays!
