How to survive the holidays without gaining weight
By Fran Werner, CPT
The holiday season is traditionally a time to eat, drink and be merry — and usually gain between five and ten pounds. With some knowledge and awareness of your food intake, you can still enjoy the merriment of the holiday season while still maintaining or even losing weight. Here are some easy-to-follow strategies:
“Bank” your calories by not having dessert at lunch or dinner; for example, cut back on the size of your regular meals, but don’t skip meals in anticipation of a party. Try to save your calories for special foods or meals. A roll with butter may add 200 or more calories and is not all that special. It’s easier to save up calories for those special foods and occasions instead of paying for it later with weight gain.
Try to increase your activity during this season. Take a walk or a bike ride. Park at the far end of the parking lot on your holiday shopping trips. While this may not seem like it makes a difference, you’ll be rewarded with many calories “banked” at the end of each day.
At parties, head for the veggies and skip the dip. Put the food you’re planning on eating on a plate, so you can see how much you’re consuming. Don’t stand next to the potato chips — the temptation to finish the bowl unconsciously is too great. Look over the buffet table first, step back and preplan what you’re going to eat. Remember, you don’t have to clean your plate!
Beware of alcohol. Almost any way you drink it, alcohol packs in 150 to 300 calories per drink. Beer and wine are at the lower end, while mixed drinks, liqueurs and eggnog are higher. Try no-or low-calorie drinks, such as Virgin Marys or flavored mineral water.
Use chicken broth, defatted stock, wine or fruit juice for basting turkeys, moistening stuffing or saut8Eing vegetables. Try applesauce (in the same quantity) instead of oil, butter, or margarine in baked goods. Use two egg whites in place of one egg in recipes.
Those are just some of the many things you can do to have the merriment of the holiday season without the weight gain. Willpower works well — for a short period of time. Your biggest help during this season is to plan ahead.
Fran Werner is a certified lifestyle and weight management consultant and a certified personal trainer specializing in weight management.You can contact her at (512) 794-3848, email fran@lifestyle-consulting.com or find out more online at www.lifestyleconsulting.com.
Note: If you have any questions regarding nutrition, weight control or exercise, please send them to stfh@lifestyleconsulting.com.
