Ho Ho Ho! Not-

Conventional wisdom says that the average weight gain between Thanksgiving and New Year's Day is 5-10 lbs. I see this figure all the time in women's magazines, on-line, in the news, etc.
However according to a study done by the NIH, that statement is wrong. NIH says the average holiday weight gain is 1 lb or less. Is this cause for celebration? Absolutely not! The average American does not lose this 1 lb post holidays and actually continues to gain at least a 1 lb every year for many more years of their lives translating into a cumulative, substantial weight gain.

Given the temptations for seasonal overindulging and also given the tough economic times we all are facing, maintaining your current weight seems to be a reasonable plan during this holiday season. Some people may argue that a 1 lb weight gain doesn't seem so bad in the scheme of things. However people eating a little bit more during the holiday season and therefore have gained weight, won't necessarily cut back after January 1st. Or they may jump on the resolution band-wagon, join a gym, hire a personal trainer and exercise like a crazy person along with lots of other crazy people for the first 3 weeks of January until they collapse in a heap on their couch in time to watch the Super Bowl and inhale platefuls of nachos and potato chips, ending up right back where they started from. Ouch.

Here are some tips to help you maintain your weight:

If you're exercising, add a couple of minutes to your cardio and increase your intensity slightly.
For instance if you've been doing 3 sessions of cardio per week on the treadmill for 30 minutes at 3.5 mph and no incline, then add 5 minutes (35 total) and bump your incline up to 2-4%. You'll burn more calories and should huff and puff a bit more as well. Also give yourself a big pat on the back for keeping up your exercising.

If you're not exercising or don't belong to a gym, start walking more. Depending on where you live, you may have access to a track at a local high school or community college where you can walk with a friend (always helps to have a work-out partner). Many towns now have bike trails where you can ride as a family, walk or run with a friend. In-door walking programs are sometimes offered at malls, particularly in areas which deal with long winter months. Ask around your community, the local town hall or local high school and see what's available to you.

Of course you can join a gym now. Have reasonable expectations for yourself for attendance. Maybe start with a group fitness class or hire a personal trainer. Many health clubs offer a complimentary introductory personal training session to train you on their equipment.
Take advantage of that session. Part of my job is to call new members, invite them to schedule that appointment and take them through their intro session. I can't tell you how many folks are not interested or cancel last minute, never to be heard from again. This is your benefit-use it!

Keep a food journal. This idea, like many ideas, appeals to some and not to others. That's fine.
If you don't like the idea of writing in a journal, there are plenty of on-line food tracking programs available. However you feel about a journal, do know that there was a study done which demonstrated that folks who keep a food journal consume 15% less calories than those who don't. I don't remember where I read this but I do remember thinking that any technique which helps you eat a bit less is probably a very good thing. I keep a food and exercise journal.

If you like your alcohol, try to cut down the amount rather than cut out the alcohol entirely.
If you don't drink as a regular thing, don't start over the holidays or feel pressured to have a glass of wine in your hand just because everyone else is drinking. Maintainence is the goal, here, so keep going with your own personal habits. Living in San Francisco, most of my clients enjoy their wine enormously. If they have a weight loss goal (particularly over the holidays) I will advise them to cut down on their alcohol intake since alcohol has no nutritional value (yes, I understand about red wine and a link to better cardiovascular health).

You can cut down in a variety of ways: literally cut out 1 drink. If you like 2 glasses of wine with dinner, have 1. If you're at home, pour less in the glass per drink or use a smaller wine glass to start with. You may want to measure the amount in your glass using a measuring cup and water. I do that with my breakfast cereal. I pour the amount in a measuring cup, then pour it in my cereal bowl to make sure I know how many calories I'm getting.

My father use to say: "your eyes are bigger than your stomach" and even now, many times he's still right.

Tips for holiday parties:

Stay away from the Buffet table! Stay away from the Buffet table! Run for the hills!
Buffets are tricky situations (like open bar). The food is presented in eye-catching ways, the smells are heavenly and there's mounds and mounds of all kinds of delectable treats. Your will-power may vanish instantly and an insatiable appetitie for everything takes over.

Let's talk turkey for dealing with this potential free-for-all:

First, scope out the table without taking anything. See what's offered. What appeals to you? Make a mental note of what you want. Go get a glass of water, talk with friends, listen to the entertainment or use the restroom.

Then eat the courses in order, in shifts, in small amounts.

For instance, if there's soup or salad offered, grab a small bowl or dessert plate for the salad, get
a small portion of either and go sit down (far, far away from the buffet) and eat that course.
Bring a glass of water with you. After that course, mingle with guests, go to the restroom, listen to the music or whatever entertainment is available and then go back for your main entree.

If you want more than one entree, take 1 spoonful or forkful of whatever you want, enough for a good taste (not 5 helpings). Avoid bread, stuffing, rolls, sandwich bread (you can eat a sandwich open-faced or no bread at all with utensils) or foods with heavy sauces, particularly cream based sauces. Especially avoid fried foods. If you absolutely must have these kinds of food, take a half portion or less of what you want. Again, use a smaller plate like a salad or dessert plate and
step away from the buffet and enjoy your food elsewhere.

Again after finishing, take time to socialize and mingle, letting your food settle before being tempted by another glass of wine or by dessert. If you're with friends, you may decide to split a dessert.

The point here is to allow yourself the pleasure of food and alcohol over a good amount of time and without feeling like you've eaten enough for 2 weeks. Your body cannot process very large amounts of food all at once. And surely you must know that it takes 20 minutes of eating for the body to register that it's full. Food is fuel to your body. Holiday parties usually happen in the evenings when your body is winding down for the day. It doesn't need (or want) 2,000 more calories at 9PM.

Also while I advocate not depriving yourself, 15 sugar cookies or 5 eggnogs is excess to the hilt. After a certain point, sugar cookie # 3 or eggnog # 2?, your brain isn't even participating in the eating experience.

Be kind to your body!

Happy holidays.

In health and with affection,

Laura