Print
Dec 14, 2007 2:54 pm US/Eastern
Avoid Holiday Weight Gain: Top 10 Tips
Expert Recommends Trying To Maintain Weight, Not Lose, In December
LOS ANGELES (CBS) ―
-
-
Dr. Berenson recommends making decisions about what you'll eat before an event. If you do decide to splurge, savor every bite.
CBS4 News
Cake, stuffing, gravy, cookies, egg nog, chocolate, fruitcake...okay, maybe scratch the fruitcake...but a lot of holiday foods conspire to make us a little fatter this time of year.
If that weren't the case, there wouldn't be so many resolutions made in the New Year to diet and keep thin.
The good news: Dr. Gerald Berenson of Tulane University shares his 10 tips for staying fit through the holidays:
1. Avoid dieting! Set a goal of trying to maintain your present weight. That way, you have a realistic goal. You allow yourself to indulge here and there, but you don't go over the edge.
2. Pace, don't race. Pay attention to how quickly you eat and exactly what you eat and drink. Savor the flavor by eating slowly and choosing your food carefully. Live in the moment and enjoy the present.
3. Drink wisely. Remember that alcohol and beverages are packed with calories. Choose light beer and wine over mixed drinks. A holiday-sized mixed drink can have as many as 500 calories or more. If you drink these beverages, don't forget to add the calories you drink into your daily calorie intake.
4. Bring your own. Offer to bring a favorite low-calorie dish to holiday parties. This way you know there will be at least one "safe" item available. Stand far away from buffets so you're not tempted to nibble constantly. Focus on the people and event rather than the food.
5. Squeeze in exercise. Continue to get in regular exercise -- at least 45 minutes each day. Exercise will help burn extra calories, and it also can reduce the stress of social events and family get-togethers.
6. Eat beforehand. Don't go to a party or event on an empty stomach. Before going out, snack on protein, like chicken or cottage cheese. Protein satisfies and helps you eat less. Some people have the idea that if they skip lunch, or don't eat all day, they can eat more later. Skipping meals means you're hungry, and your chances of overeating later are much higher.
7. Portion control. Keep an eye on your portion sizes. In the heat of celebration, portion sizes can be excessive. Instead of eating a large amount of food, try to eat a large variety of foods. Focus on eating vegetables first.
8. Plan ahead. Don't let a hectic holiday schedule force you to eat fast food. Prepare and freeze several quick, healthy meals. That way, you have an option other than high-fat, fast-food meals. Never leave your house without baggies of fresh vegetables or a piece of fruit.
9. Dress it down. Use low-calorie and fat-free sauces/dressings. Pack the table with flavorful vegetable dishes using salsa for dipping or seasonings for flavor. Try making reduced-fat versions of your family's favorite traditional dishes.
10. Decide ahead of time. Make decisions about what you're going to eat before you are in front of the food. Weight management is all about moderation and making healthy decisions. Eat only what you love and so every calorie you eat will be enjoyed. Stop eating before you are full and don't allow yourself to get too hungry.
(© MMIX, CBS Broadcasting Inc. All Rights Reserved.)
