5 Tips to Help AvoidHoliday Weight Gain

Susan Bowerman, MS, RD, CSSD

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Susan Bowerman, MS, RD, CSSDRegistered Dietitian - Certified Specialist in Sports Dietetics

* Susan is a paid consultant to Herbalife

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Holidays Spell Trouble for Dieters!

• Parties and Social Events

• Travel/Family

• Stress and Lack of Sleep

• Less Time for Exercise

• Goodies Everywhere!

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Want to Gain 5 Pounds for the New Year?

• You’ll need an extra 17,500 calories

• Here’s how to get the job done!

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5 More Pounds by January 1

• Halloween leftovers? – 2 pieces a day for the last month = 1,000 calories

• Thanksgiving “Day” – not “Dinner”– Total for day: 5,000 calories = 2,500 extra

• Foods at work, while running errands– 2 handfuls caramel popcorn 3x a week = 2,500

calories

• Total extra so far: 6,000 calories

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5 More Pounds by January 1• Food gifts

– 10 mini muffins + 5 cheese and crackers + 6 holiday cookies = 2,000 calories

• Cocktail parties– 4 parties (3 hors d’oeuvres + 2 mixed drinks) = 2,000 calories

• Hanukkah party– Beef brisket + potato pancakes = 1,000 calories

• Total extra so far: 11,000 calories

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• Extra piece of pecan pie = 500 calories

• Christmas brunch (slice of quiche, large cinnamon roll + 1 cup eggnog) = 1500 calories

• Give up daily walks for a month (175 calories each) = 5,250 calories

• Grand total: 18,250 calories

Almost There!

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Strategy #1 – Control How Much You Eat

• Keep a food diary to plan your day and your calories

• Control portions – know your portion sizes, use smaller plates and avoid second helpings

• Slow down – give your stomach a chance to tell your brain that it’s full

• If you’re traveling, take shake mix with you

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Strategy #2 – Think Before You Drink

• Stay hydrated with calorie-free beverages

• Even non-alcoholic drinks can add up fast

• Wine and champagne are better choices than mixed drinks

• Trade off - alternate alcoholic drinks with calorie-free ones

• Keep up appearances!

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Strategy # 3 – Stress Reduction

• Make time to stick with your exercise program

• Eating doesn’t reduce stress!

• Lighten up – everything doesn’t have to be perfect

• Keep track of your spending

• Don’t skimp on sleep

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Strategy # 4 – Spoil Your Dinner

• Eat small, frequent meals during the day

• Eat plenty of protein to keep you full

• Have a shake before you go to a party

• Fill up on the lowest calories foods first

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Strategy # 5 –Get Picky

• Don’t waste calories on everyday foods

• Pick lighter ingredients for your holiday foods

• Have it your way

• Stay picky when you’re out

• Pick light foods over calorie dense ones

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Party Hearty

• For a holiday pot luck, bring a healthy dish that you like.

• At buffets, take a tour of the table first, and decide ahead of time what you’re going to eat.

• Load up with low calorie veggies and salads, then take small helpings of the higher calorie items.

• Put choices on a small plate, move away from the table and sit with your back away from the food.

• Choose only what you really love and want to eat.

• If you overdo it, don’t make a bad situation worse. Learn from your slip-ups, and move on.

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Enjoy Yourself!

• Keep the focus on family, friends and fun – and less on the food

• Take care of yourself – exercise, get your rest, eat well and stay hydrated

• Try to maintain your usual eating routine and activity schedule as much as you can

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