How to Avoid Winter Weight Gain
Follow These Tips to Keep Extra Pounds Off This Holiday Season
Nov 2, 2009
The temptation to overeat during the holiday season is strong, thanks to goodies in the office, cookie-baking at home, and traditional meals with all the trimmings. "The holidays can be a hard time for people who are trying to lose weight and eat healthily," says Boston-based nutritionist Carolyn Hintlian, MPH, RD, LDN. "It can also be a very emotional time of year, and this can trigger increased eating." However, with the right holiday eating strategy, it's possible to make it through family feasts and parties without gaining weight. Here's Hintlian's expert advice on how to stay slim during the holidays:
Simple Ways to Fight Holiday Weight Gain
- Be realistic. Don't try to lose weight over the holidays. "I advise my clients to focus on maintaining your weight, rather than losing weight, during this time of year. You don't want to feel deprived. Instead, look for ways to eat smart and in moderation," Hintlian says.
- How to enjoy Thanksgiving dinner without guilt? "Eat small servings of foods you do like, and pass on the ones that don't really appeal to you," Hintlian advises. After dinner, do something active, like taking a walk, to work off the caloric damage.
Holiday Party Diet Tips
- Don't go to holiday parties hungry. Eat a small, healthy snack first. At the party, "survey the entire food selection ahead of time, so you can make smart choices instead of sampling every item," Hintlian says.
- "Eat slowly to enjoy the festive nibbles longer. And talk to your friends! This can slow down eating."
How to Prepare Healthier Holiday Meals
- "Stuff the turkey for show, but also bake bread stuffing separately, which won't soak up turkey fat during roasting," Hintlian says. "Use fat-free evaporated milk instead of whole milk or cream in recipes." And, of course, offer healthful food choices for guests, like fruit and vegetables, she adds. "The fiber is filling and it balances out the heavier, starchy foods."
- Plan a menu that includes light versions of holiday favorites. For inspiration, look for a cookbook like Healthy Homestyle Cooking by Evelyn Tribole, one of Hintlian's favorite resources. Also check out the American Institute for Cancer Research for online recipes.
- Love to bake for the holidays? It's hard to make luscious treats without sampling! "Package the baked goods right away so you are not tempted," Hintlian says. "Chew gum while baking or cooking to keep from tasting food as you prepare it." Her best advice: Try not to be around the food once it's made. "Send home goodie bags of leftover treats with family and guests."
More Ways to Curb Winter Weight Gain
- Plan ahead to avoid food temptations at the office. "It's easy to gain weight just from eating the extra calories from treats in the office," Hintlian notes. "Keep healthy snacks available to help you avoid temptation, like walnuts, almonds, or soy nuts. Often a small handful of nuts will be satisfying, and keep cravings at bay," she says.
- When it's cold outside, it feels good to warm our insides. "Try soup, such as pasta and beans, and add winter vegetables," Hintlian says. "Start your day with a high fiber cereal, like oatmeal. Add a sprinkle of walnuts for added protein."
- Try to work in some exercise. "Maintain some kind of physical activity, like walking," Hintlian says. An added benefit: "Taking time to exercise relieves holiday stress and helps burn extra calories from holiday eating," she adds.
The good news is, most people don't gain a huge amount of weight during the holidays, Hintlian says. But a pound or two every year adds up. A sensible strategy for smart holiday eating will help help fight winter weight gain.
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