7 Tips to Avoid Holiday Weight Gain
It’s the holiday season! According to the United States Centers for Disease Control, the average American has gained about one pound each year since the mid-1990s. The average American man weighed 195.7 pounds, according to data from 2011-2014. This is up from 180.7 pounds, based on data from 1988-1994. The average American woman weighed 165 pounds, up from 154 pounds. Two thirds of us are overweight or obese.
According to A Prospective Study of Holiday Weight Gain (N Engl J Med. 2000 Mar 23; 342 (12): 861, it is commonly asserted that the average American gains five pounds or more over the holiday period between Thanksgiving and New Year’s Day.
Bethesda North Hospital Registered Dietitian Karolin Saweres, RDN, LD, shares a few tips on avoiding weight gain especially during the holiday season:
Tip #1: Socialize More
When you’re at an event, stay busy talking to your friends or stand around people who are not eating. Do gift exchanges, have fun, enjoy the holidays and give thanks.
Tip # 2: Stay Active
It’s important to maintain your exercise routine. Add half an hour of moderate exercise for the next few days if you need to burn more calories. Also, remember exercise can help relieve holiday stress.
Tip #3: Never Arrive Hungry
Never arrive hungry at an event. Eat a snack before you go. Eat your regular meals and do not skip breakfast. This will help you avoid overindulging at the buffet.
Tip #4: Eat Smart
Take a look at the buffet. Choose more vegetables and fruits, since they’re usually lower in calories. It’s ok to eat a cookie or piece of pie, but be mindful of how many treats you’re eating and drinking.
Tip #5: Drink Smart
Alcohol is calorie-dense. Limiting alcohol will help you make healthy decisions. Be in control! Alternate alcoholic beverages with low calorie beverages. Stay hydrated!
Tip #6: Get Rid of Leftovers
People often consume too many calories at events and the next day again when eating leftovers. Freeze leftovers right away. You can also have ready to go containers to give to your guests on their way home.
Tip #7: Stay Positive
You can do this! Tell yourself you’re in control. Enjoy the season!
Visit TriHealth Weight Management for information on medically-managed weight loss options.
Last Updated: December 07, 2017