Avoiding holiday weight gain

The holidays are supposed to be “the most wonderful time of the year.” Unfortunately, this is not true for persons that are trying to maintain and not gain weight. Extra calorie intake from festive meals, holiday parties and gifts all contribute to weight gain. In addition, winter months re also a time when we engage in less physical activity and so are burning fewer calories.

Persons that are not overweight typically gain around one to two pounds over the holidays – that is the good news. The bad news is that the weight is not lost after the holidays. Over the years, this can accumulate leading to clinical obesity and its related health risks.

Persons that are already overweight or obese are more likely to gain five pounds or more over the holidays. They also tend not to lose this holiday weight, which results in worsening of their weight problem.

Here are some tips to help you not to gain weight as we head into the main holiday season.

First, weigh yourself regularly. “You manage what you measure” is a true statement. While it is recommended to weigh yourself weekly, during the holidays should measure more frequently – I recommend daily. It is far too easy either to deny that you are gaining or to minimize the amount you are gaining. The scale does not lie. If you see your weight rising, you can intervene after the first one or two pounds. This will spare you the shock of seeing a large gain way to get when you see your healthcare provider after the holidays.

Second, stay active. Recommendations state that adults should engage in physical activity for 30 minutes each day. This activity is in addition to your usual daily activity. Walking in a mall or large shopping facility is a safe way to get the activity you need. In addition, you can be more active by engaging in extra activities of cleaning, decorating and shopping.

Next, watch what and how you eat. 1. Drink more water or calorie-free beverages to help you feel full. Limit or avoid holiday drinks like apple cider and eggnog. 2. Eat more unprocessed fruits and vegetables. Beware of dips – they are often loaded with fat and calories. 3. Limit yourself to one desert. Resist the urge to “sample a little bit of everything.” 4. Limit alcohol as holiday drinks are often high in calories.

Get enough sleep. Tiredness leads to overeating in part because we often confuse tiredness for hunger. Staying up late also creates the opportunity for late night snacking. Finally, lack of sleep raises the stress hormone cortisol that increases appetite and promotes weight gain.

Lastly, do not let the holidays be a source of stress. As with the lack of sleep, stress releases hormones that increase appetite and promote weight gain. Set aside time to relax and pray every day. Share the responsibility for the holidays with others to lighten your burden.

Taking these steps will benefit your weight and mental health.