Holiday Diet-Survival Tips

According to a research study published by the New England Journal of Medicine, the average holiday weight gain is not 5 lbs. (as most people believe) but is closer to 1.2 lbs. Unfortunately the weight gained is not lost during the following year. Holiday weight gain may contribute to overall weight gain in adults. Follow these diet-survival tips to avoid incremental weight gain that can result in packing an extra 15 lbs. in less than 10 years.

Perspective and Planning

We call it the holiday season, but in reality, there are only a few actual holidays during the season. This time is about giving, sharing, gathering and enjoying the company of family and friends. If you think of it as a time to eat, your actions will follow your thought patterns. Plan well and pace yourself. Keep your schedule flexible and do not overextend yourself. If you do, you will not have time to plan healthy meals, exercise and get enough sleep, which are all essential for weight control.

Work Pitfalls

During the holidays, the workplace is full of fatty goodies, such as candy and bakery items. Become a grazer and keep healthy noshes close-by. Say "no thank you" to office sweets. Occasional splurges are for special days, not for everyday. If the goodies are in sight of your desk, politely ask if they can be moved, or move them yourself. Bring your own sweet treats such as a sugar-free chocolate pudding snack pack, or a Nabisco 100-calorie snack pack to keep you satisfied.

Diet Tips for Parties

Focus on family and the reason for the season and be a good host or guest. Do not linger in the kitchen or near the buffet table. Never sit down to a holiday meal ravenous. You will set yourself up for a disaster. Have a small well-balanced snack in advance, such as reduced-fat cheese, whole-grain crackers and an apple. Eat only what you really want to eat. Pass up the rest. Bring your own healthful dish to pass, such as assorted raw veggies with low-calorie dip or a homemade low-calorie dessert. If you are a guest at a holiday party, let your host know ahead of time that you are on a special diet. If you are familiar with the menu, it will be easier to maneuver around obstacles.

Trade-offs for Holiday Meals

When it comes to holiday meals, there are usually plenty of options. Attempt to make better choices without denying yourself. Your waistline, will thank you. Munch on raw vegetables with low-calorie dip, grilled veggies and other low-calorie hors d'oeuvres. Trade in candied yams for a baked one, and skip the sauces. Fill your plate with lean meats, lots of veggies, and whole grains (if available) or a small amount of starch. Enjoy one glass of wine with your meal and keep your dessert small and consider sharing it. Remember to control those portions.

Move More

It's all about taking in less (or at least the same) calories as you expend. Move more to avoid gaining weight. Add an extra 15 to 20 minutes onto your workout routine to burn more calories during the holidays or add a workout to your weekly routine. Ditch the car at the furthest parking spot at the mall and hoof it all over the store during your holiday shopping. Wear a pedometer and see how many steps you can clock. Keep a food journal. It keeps you honest and discourages impulse eating behaviors. Seeing what you've eaten, in black and white, is a deterrent.