How to Avoid Holiday Weight Gain


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Helpful tips on how to avoid weight gain during the holidays.

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How to Avoid Holiday Weight Gain

  1. 1. How to Avoid Weight Gain During the Holidays!
  2. 2. Tip 1: Plan <ul><li>Make a detailed calendar of all of your holiday parties and/or gatherings including any office celebrations. </li></ul><ul><li>Try to choose just one “event” per week to splurge. </li></ul><ul><li>Plan on eating healthy the rest of the week. </li></ul>
  3. 3. Tip 2: Don’t Be Hungry! <ul><li>Don’t go to an event hungry. You might think you are saving calories by not eating that whole day but you are more likely to consume many more calories than if you went to the party full. </li></ul><ul><li>Shortly before the party eat a small meal consisting of protein and fiber. Examples: </li></ul><ul><ul><ul><li>Chicken/broccoli with brown rice </li></ul></ul></ul><ul><ul><ul><li>Nuts and sliced cucumbers </li></ul></ul></ul><ul><ul><ul><li>Peanut butter and celery </li></ul></ul></ul><ul><ul><ul><li>Oatmeal with walnuts </li></ul></ul></ul><ul><li>Drink a full glass of water. </li></ul>
  4. 4. Tip 3: Inspection <ul><li>If possible inspect the food/dessert to be served. </li></ul><ul><li>Eye out a few of your “sinful” favorites. Decide what you are going to eat and stick to it. Make sure you add some healthy items too so it is not all high calorie items. </li></ul><ul><li>Use an appetizer size plate and fill your plate with your previous food choices. </li></ul><ul><li>Don’t nibble! If appetizers were served first then choose some low calorie items and have one small plate only. Mindless nibbling and tasting can really add up the calories. </li></ul>
  5. 5. Tip 3: Inspection cont… <ul><li>If you must drink an alcoholic beverage then try to aim for 1 drink. If you have a favorite holiday beverage such as eggnog then also just aim for 1 as these can also add many extra calories. </li></ul><ul><li>The average person will consume 3,000 or more “extra” calories at holiday gatherings due to mindless nibbling, alcohol or high-calorie beverages and the desire to just eat all you can. </li></ul>
  6. 6. Tip 4: Be prepared for the unexpected! <ul><li>If you work in an office this can be the most hazardous! </li></ul><ul><li>People love to bake this time of year and bring them to the office to share. </li></ul><ul><li>Employers like to splurge for goodies too! </li></ul><ul><li>You may be the one who likes to do all the baking. If so, try to keep it to a minimum. If people are expecting it then bake it and give away immediately. </li></ul><ul><li>This can be a hard thing to avoid so remember to stick to your plan. If someone bakes a favorite of yours every year then plan for that in your calendar. Freeze if necessary. </li></ul><ul><li>Be prepared for surprise goodies. If it is not on your calendar then politely decline so you can enjoy your planned events. </li></ul>
  7. 7. Tip 5: Don’t Wait till New Year’s! <ul><li>Don’t wait till New Year’s Eve to start an exercise or weight loss program. </li></ul><ul><li>Yes, the holiday season can be very busy and exhausting but a good exercise program and making sure you don’t over indulge can help you deal with the stress and feel better about yourself. </li></ul><ul><li>Too overwhelmed to try and figure out what to eat and how to exercise? Hire some help as a present to yourself! </li></ul><ul><li>Even just gaining a few pounds over the holidays can take 6 months or more to lose. If you already have weight to lose, this added weight will only make it worse and many will fail with their New Year’s Resolution! </li></ul>
  8. 8. Food for Thought Cookies: Nabisco-3 cookies=160c 1 2inch cookie bar=156c Eggnog: 4oz =200c 1oz Rum=70c Eggnog: 4oz =200c 1oz Rum=70c Eggnog: 4oz =200c 1oz Rum=70c
  9. 9. Food for Thought <ul><li>Cheesecake: </li></ul><ul><li>Cheesecake Factory chocolate Oreo </li></ul><ul><li>mudslide=1050c </li></ul><ul><li>Cheesecake Factory Choc PB Cookie </li></ul><ul><li>Dough=1150c </li></ul><ul><li>Outback Cheesecake Olivia: 700c </li></ul><ul><li>Ice Cream: </li></ul><ul><li>Store Brand Ice cream- 1/2 cup serving = 120c </li></ul><ul><li>Ben & Jerry’s Oreo's cookies & cream: ½ cup = 280c </li></ul><ul><li>Outback-Chocolate From Down Under: 1229c </li></ul>
  10. 10. More Food for Thought <ul><li>Brownies: </li></ul><ul><li>Made from package-1/20 =170 c </li></ul><ul><li>Atlanta Bread Company – 1 Double Choc Brownie = 450 c </li></ul><ul><li>Pumpkin Pie: </li></ul><ul><li>1 piece (1/8 of 9&quot; dia) 320 c </li></ul><ul><li>2 tbsp whipped cream 100 c </li></ul>
  11. 11. Tip 6: Extras <ul><li>Wear fitting clothes. Don’t wear your elastic waistband pants with a long shirt. Wearing fitting clothes will help you to not overindulge. </li></ul><ul><li>Eat slow. Usually these are social events so fix your one plate and engage in conversation while eating slowly off your plate. </li></ul><ul><li>Sip on water throughout the party to help avoid overeating. </li></ul>