Keeping the Holiday Weight Gain Under Control

It’s that time of year again and the holiday season is upon us. This is the time for festivities, office parties, friends and family. It’s also the time where we can add the holiday weight with not a lot of effort. And the misconception that ”…it’s just a few pounds, I can run it off after the new year…” could be a risky notion to carry around for men over 50. We can help you maintain your waistline with our blog: Keeping the Holiday Weight Gain Under Control.

A study found in the New England Journal of Medicine (accessed through the National Institutes of Health here) found that while small gains during the holiday period are common, the accumulation of weight (if not dealt with) will contribute to your overall weight gain. In short, it may only be a couple of pounds, but they add up! And you know the drill, weight gain can lead to serious health issues like diabetes and heart disease.

We’re not saying don’t indulge during the holidays, that wouldn’t be realistic. Just don’t overindulge. And as you would expect, there are more self-help articles out there than you can digest (pun intended), so we’ve collected the most common tips and presented them here.

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Tips to keep your appetite under control

Don’t go to parties hungry

Holiday parties are notorious for offering food with high-calorie, high-fat ingredients that you normally might shy away from any other time of the year. The sage advice of maintaining a daily eating routine, including a sensible breakfast with good sources of fiber, apply even more this time of year. Forget “I’m saving my appetite for…” and stick to your regimen.

Bring your own 

Heading to an office or a neighborhood holiday pot-luck? We’ve all been there; rows of tables abundant with fried everything, processed meats, cookies and pies and questionable looking foods we can’t pronounce. Rather than try to figure out how many sticks of butter are in those potatoes, bring something you’ve made and know the contents of so you can fill more of your plate with that.

Check the portion size

Not an urban myth but scientific fact and not just a practice for the holidays. Portion size matters and in this instance bigger is not better. The best advice is to find and fill a smaller plate, try 8 to 10 inches. Studies show your mind will think you have more food. The challenge then becomes not to fill it three times. If you must go back for seconds, find your healthy dish or load up on vegetables. And lose the mistaken belief that bread will fill you up. (See next step)

Watch out for refined carbs and sugars

Another tidbit that applies year round, but particularly during the dessert-laden festive feasts, is to remain wary of processed carbs and sugars. (Check out our blog on carbs and sugars.) Remember this rule as much as you can: Processed grains and added sugars equate to more calories (among other unhealthy factors, but we’re focusing on weight with this blog). How much more? 20 teaspoons of added sugar is akin to 320 extra calories. Now think about how much sugar is in the cakes, pies, candies and cookies we go through during the holidays. Stick to your good carbs like whole grains, fruits and vegetables.

Enjoy your meal and the company

An interesting article from The Journal of Nutrition outlined how a group of people felt fuller by eating over a longer amount of time versus a test group instructed to eat in a 30-minute period. So slow down, enjoy the party and talk with the other guests, no one will be the wiser you’re keeping the holiday hips smaller.

Limit your alcohol consumption

This is probably a no-brainer, but that second glass of spiked eggnog might put a smile on your face, but it won’t help your waistline. Remember alcohol has sugar and will convert it to fat in due time. Not to mention alcohol can “turn off” the inhibitors that tell us to stop eating and make it more susceptible to head to the buffet for round three.

In addition to your meals and desserts, keep in mind that a single 5 fl. oz pour of your favorite Cabernet brings with it over 100 calories. A regular beer can deliver almost 150 calories and a single shot 1.5 fl. oz of 90 proof whiskey over 110.

Tips to keep the weight off during the holidays

Keep to your workout routines

The holidays are stressful at times, there’s no denying it. And stress can lead to over-eating, especially if the food is outside of your normal diet. Maintaining your workout program will go a long way in keeping the weight down this time of year. Even if you can’t make the gym, find another way to exercise, even if it’s just getting out for a walk. Be flexible and work around your schedule. Anything is better than nothing! (Check out our blog on home fitness)

Limit return trips to the table

This may border on impossible with so much good food around but do your best to recognize when you’re full and whether you need that second plate. With food opportunities coming at you from work, friends, or family, be cognizant of when you need to eat or say, “I’m done.” A good dieting plan is to eat smaller meals more times throughout the day, so carry that with you throughout the year.

Don’t overlook the need to rest

Another given here but getting plenty of rest will help you make better eating decisions. When you’re tired, your brain tends to ramp up your reward center, foregoing more nutritious choices in lieu of high-carb snacks. Furthermore, a well-rested body has better metabolism which promotes the generation on insulin, the hormone needed to change food into energy. (Source)

Feel free to share

We know the gift of holiday leftovers: they keep on giving. Calories specifically. So, if you host a get-together, invest in disposable Tupperware and dole out the servings to your guests as they leave. This doesn’t mean letting go of turkey sandwiches, just repeats of full-blown meals with stuffing, potatoes, gravies and casseroles that can be counter-productive. This goes double for the sweets. You don’t need a three-week supply of apple pie left in your fridge.

Final Thoughts

The holidays are a special time for all of us and we need to share in the festivities of the season. It’s a joyful time with friends and family and a little indulgence is welcome. The important thing to remember is that while some spoiling is in order, you can limit the holiday weight gain with just a few basic tips and practices. And if you overextend a little, don’t be too hard on yourself, ‘tis the season after all and there are ways to work it off.

We hope that you’ve found some useful information with our piece –Keeping the Holiday Weight Gain Under Control. As always, if you don’t see something here you want us to cover, feel free to reach out to us directly through our Contact page or leave a comment below. We here at The 55 Lifestyle hope your holidays are safe and full of happiness! Stay healthy and happy! ~ Glen.