According to a research study published by the New England Journal of Medicine, the average holiday weight gain is less than people think. Most believe it is about five pounds, though it is closer to 1.2 pounds. Unfortunately, this extra weight is not lost during the following year so it may contribute to the overall weight gain in adults. There are simple strategies to help you shed holiday fat so that you're not facing 15 extra pounds in 10 years.
Do Not Go on a Diet
Diets don't work. If they do, the weight loss is quick and usually temporary. Going on a diet automatically makes you think that there is a time when you will be going off the diet. It should be a complete lifestyle modification. To lose one pound per week, you have to create a deficit of 3,500 calories. Be knowledgeable of what you are putting in your mouth, and why. Make better choices. You can consume a large amount of food, as long as the foods you choose are high in volume, and low in energy (calories). Base your diet on whole grains, fruits, vegetables, lean meats, beans, legumes and nonfat dairy products, and limit fats and sweets.
Painless Ways to Cut Calories
If you cut 200 calories daily and burn an extra 300 calories through exercise, that's a deficit of 500 calories/day, and a pace of 3,500/week, which would yield one pound. You only need a calorie deficit of 1,700 calories/week to lose one-half pound. Adopt two of the following 12 tips daily; each cuts 100 to 200 calories:
Spread 1 tablespoon of all-fruit jam on your toast rather than 1.5 tablespoons of butter.
Replace 2 fried eggs with 2 poached eggs.
Replace 1/2 cup of granola with 2 cups of bran flakes.
Have an open-faced sandwich instead of regular.
Steam your veggies instead of sautéing them in butter or oil.
Use 1 tbsp of peanut butter in your sandwich instead of 2 tbsp.
Choose "mini" bagels or whole-wheat English muffins instead of regular bagels.
Choose light, nonfat yogurt instead of low-fat, sweetened yogurt.
Opt for flavored sparkling water instead of your cocktail and swap your whole milk cappuccino for a skim milk latte.
Replace 3 tbsp of regular cream cheese with 2 tablespoons of fat-free cream cheese.
Move More
In addition to cutting calories, you need to increase the amount of calories you burn through exercise. Wear a pedometer and keep track of how many steps you take daily, shoot for 5,000. When you reach that goal, try for 10,000 steps daily. Add free weights to your routine. Each pound of muscle burns 40 calories daily, just to maintain itself. Each pound of fat burns nothing. Increase your workouts--intensity, time, frequency or all of the above--by 15 to 20 percent. This will help to shed that holiday weight.
Keep Tabs on Yourself
According to the National Weight Control Registry, those who lose weight--and keep it off--weigh themselves regularly and keep a food journal. It keeps you honest and discourages "impulse" eating behaviors. Seeing it on paper, in black and white, is a deterrent. Reflect on the food journal later. Did you eat more after consuming alcohol? Did you turn to food when you were bored? You might have called a friend or gone for a walk. Doing this helps you to make better choices.
References
- New England Journal of Medicine; A prospective study of holiday weight gain; JA Yanovski, SZ Yanovski, KN Sovik, et al.; Mar 2000
- 100 Painless Ways to Cut 100 or More Calories; Elizabeth Somer, M.A., R.D.
- National Weight Control Registry
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