Mind & Body
Waist Management Over the Holidays
12/1/2019 1:00:00 PM
Waist Management

According to a study in The New England Journal of Medicine, the average person gains approximately one to two pounds over the holiday season. That doesn’t sound so bad, but the problem comes when that weight makes itself a permanent fixture in your body. The study says it can take up to five months to lose the weight gained during Thanksgiving and Christmas, or worse yet, that the gain is never shed, which can be a big problem over time. Two pounds times ten years equals twenty pounds!

The best advice is to not gain the weight in the first place, which we know is easier said than done. But not impossible. We offer a few tips to keep the scale from budging this holiday season:

Know your triggers and weaknesses. 

If sugary desserts are your downfall, don’t bring a pecan pie to the potluck. Is savory and salty your snack of choice? Keep them out of the house to decrease temptation.

Plan ahead. 

If you know you are headed to the office party after work, eat a sensible nutritious breakfast and lunch. If you’re tempted by tantalizing party treats (and who isn’t?) eat a healthy snack before you arrive at the event so you’re not famished. If you don’t have an appetite, you’re less likely to overeat.

Don’t totally deprive yourself. 

Saying no to that cookie you’re craving only prompts obsession and overeating later. So, go ahead and have a slice of pie or a piece of cake. But not both.

Be mindful of alcohol consumption. 

Not only does alcohol have beaucoup empty calories, but it decreases your inhibitions, making it more likely that you’ll eat more food than you intended. Like much in life, moderation is key.

Watch out for non-alcoholic liquid calories, as well. 

Punch, egg nog, cider . . . the bevy of high-calorie beverages available this time of year can sneak up on you. Stick to water or carbonated flavored water.

Two words: small plates. 

If you stack a smaller plate full with your favorites, you’ll feel more satisfied than if you fill a larger plate only half full.

Eat slowly. 

Because of the way our stomach communicates with our brain (there’s a delay), the faster we eat, the more we tend to consume.

Make time for exercise.

I know, it’s a busy time of year! But make exercise a priority. Your body will thank you.

If you’ve overindulged (and we all do on occasion), plan to get back on track. 

It is the holidays, after all, and if we don’t overdo it too much, a bit of ‘celebrating’ is a welcome break when visiting with family and friends. That said, it’s important to get back on track quickly.

Don’t beat yourself up. 

Slip-ups happen, especially this time of year. Forgive yourself and continue with your healthy lifestyle. Health and fitness is a journey, with ups and downs and bumps in the road.

The holidays are chock full of parties, family gatherings, and other social events which inevitably include rich, delicious food – and lots of it! To prevent weight gain from these encounters, focus on your friends and family rather than the food. Intentionally chat with as many guests as you can. Catch up with the people you haven’t seen in ages and make a few 

new friends. The buffet 

table will still be there.

Posted by: Angie Kay Dilmore | Submit comment | Tell a friend

Categories: Health

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