Celebrate Holidays Without Gaining A Pound
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We are entering the
dieters' danger zone - the six weeks between Thanksgiving and
Christmas. Temptations will surround you: fancy desserts at festive
gatherings; gravy-laden dishes at dinner parties; plus chocolate
caramels, fudge and eggnog. Moreover, like many people during the
holidays, you might skip your usual workouts. With this combination,
it is no surprise that most Americans gain more weight in the six
weeks of the holiday season than throughout the other 46 weeks of the
year.
But you don't have to
gain weight this holiday season. Eat wisely and exercise and when you
feel like giving up, think of that outfit you want to wear to your New
Year's party. If you follow these simple rules, you will probably
glide through the holiday season without gaining a pound.
Hints For Holiday
Eating
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During the holidays,
you are besieged by tempting foods at home, at work and at parties.
Often you might eat more simply because more is there to be eaten! To
avoid weight gain, be selective. Satisfy your indulgences by splurging
on your favorites, but leave the rest untouched -- trying a little of
everything is dangerous.
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Do not
skip meals, especially breakfast. Not only will you slow down your
metabolism, you will be more likely to binge when you do eat. Keep
apples or raisins in your desk drawer or purse to snack on when you're
hungry - these will help you avoid the cookie trays at work. Also
drink plenty of water - at least eight full glasses a day. Water will
fill you up, as well as increase your metabolic rate.
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Consider keeping a food
diary. If you know that you have to write down everything you eat and
drink - even that small handful of nuts or that little piece of fudge
- you will be less likely to munch a bit here and a bit there. If you
do this with a friend, it works even better. You encourage one another
to keep up the diaries (i.e., if you are both doing it, you can remind
one another to keep doing it).
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If you do overindulge,
do not give up. It's difficult to get back on track, but remember that
each additional dessert is just going to get converted into fat - and
you will have to work it off in January. It may not seem like a
difference to you if you eat one more piece of pie a la mode during a
day of binging - but you will need one more hour at the gym to work it
off.
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Finally, remember that
you can have most of the foods you encounter during the holidays
year-round. Unlike the popular toys of the season, there's little
chance of cookies selling out any time soon.
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Party Hints
If you are going to be
attending an evening party, eat lower-fat items during the day to
compensate for what you may that night. Don't go to the party hungry
because you will be much more likely to munch on cheese and crackers
(remember that one ounce of brie has 100 calories and nine grams of
fat) or those enticing hors d'oeuvres.
Limit your alcohol
intake. Alcoholic beverages - especially sweetened mixed drinks -
contain a lot of empty calories (that is, they have no nutritional
value). To make matters worse, alcohol lowers your inhibitions, making
you more likely to binge on party foods. Try sparkling water instead.
Focus on socializing at
the party - if you are talking, you won't have as much time for
eating. Give yourself one trip to the buffet table, and stand as far
away from it as possible. Try to take small portions, and fill your
plate with low-calorie foods like fruits, vegetables and boiled shrimp
- avoid high-fat items like dip. Use a small plate - and take just one
serving of the items you crave.
Exercise
No matter how busy you
are during the holiday rush, don't skip your workouts. Exercise is the
best remedy for the stress of the holidays. If you stop exercising,
you'll be more likely to become tired and irritable - in which case
you'll feel like indulging in your favorite comfort foods for a boost.
You will have to be flexible and creative to stay in shape. If you
have afternoon shopping and evening parties, try to work out in the
morning. If you cringe at the thought of rousing yourself so early,
then arrange to meet a friend at the gym, which can boost your
motivation and morale.
If you have to skip a
day or two of exercise, then work harder than usual on the other days.
And be as efficient as possible - instead of resting between weight
sets, move straight from one machine to the next. And on the days you
don't go to the gym, squeeze in short bursts of exercise. Get off the
bus a couple of stops early and walk the rest of the way, perform desk
exercises while you work and
try to take a short walk at lunch.
Do whatever you can to
burn as many calories as possible. You can even turn your shopping
trips into mini-workouts. For example, wear comfortable shoes, and
park far away from the stores. Walk around the mall for 10 to 20
minutes before you start shopping, and take the stairs rather than the
escalator.
Summary
With a little
discipline, it is possible to avoid weight gain and still celebrate
the holidays. Just remember to stay active and eat in moderation. And
above all, pay attention when you do splurge - look at each dessert
and appreciate its smell, appearance and flavor. Eat slowly and savor
every bite. Then, you will fully enjoy your indulgences while at the
same time not be ruled by them.
by
Serena Koenig, M.D.
Harvard Medical School
Serena Koenig, M.D., is an instructor in medicine at Harvard Medical
School, and on the faculty of the Department of General Medicine at
Brigham and Women's Hospital. She is also the director of medical
communications in the Program in Infectious Disease and Social Change
at Harvard Medical School.
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