The story is reprinted below for your reading pleasure.
We win some. We lose some. Holiday pounds that is…
All of us have felt the panic of post-holiday button and zipping stress. You know, the day that dawns where your santa-given wardrobe accessories cannot be worn due to those extra holiday pounds. We all do it. Research indidcates that over 85 percent of us report that we make little or no attempt at moderation during the holiday season which means most of us are just playing now and dealing with the bad news later. Well here is some news you can use to get the information you’ll need to navigate the minefield of holiday excess.
Numerous studies have been conducted providing the real facts about the average holiday weight gain. From one perspective things aren’t as bad as one might think according to a study conducted by the New England Journal of Medicine.
Although most people will estimate that they gain an average gain of five to 10 pounds, their net gain is actually quite different. For people who are close to their ideal waistline they will see a net gain of only one to two pounds. The problems do get more significant for overweight populations. Studies indicate that people that fall into this category (BMI >25) will gain five or more. Unfortunately Johns Hopkins recent studies report this second population represents about 75 percent of our country!
What can we do?
Take smaller plates. It’s the oldest trick in the book for restaurants and others in the food industry. If your plate is smaller, you will naturally feel more decadent if it is filled. If you want seconds, you will still be netting considerably less waistline influences.
Leave your naughties elsewhere. Always make sure to have only the better choices on the table where you are actually eating while keeping the foods that are heavy in calories and/or sugar on a separate table. Believe it or not, there is a lot of psychological data that proves we just won’t be as likely to go out of our way to have more of those hazardous foods if they’re not convenient.
Have fun with a “health sneak recipe.” This is when you play ahead of time with an old favorite to find a healthier recipe alternative. Don’t compromise taste. Play until you are satisfied with the result and see if others love it or leave it. There are many predictable patterns to what we do feature during the holidays so if we find one great alternative to a favorite each and every year, we will soon be in a position where we are making much better choices overall, minimizing those unwanted health and pound issues.
Watch your beverages! Avoid sugary drinks and alcoholic beverages high in sugar. Stay hydrated. Target at least eight 8 ounce servings of low to no calorie drinks. Water expands fiber while limiting your desire and ability to eat more food.
Eat healthy fiber from sources like cauliflower, broccoli, green beans, peppers, onions as opposed to starchy ones like peas, corn and potatoes.
Have your dessert on the heels of your meals. Most of us wait and have dessert later. Following your sugary foods right behind your meal containing fiber means less harm sticking to your waistline. Every gram of fiber removes one gram of influence from sugars and carbs.
Give the villains away. Don’t keep the unhealthy leftovers in the house. Send servings home with others so that you can go back to healthier eating.
Lastly, remember to enjoy some of your absolute favorite holiday indulgences so that you don’t feel deprived!
Author Debra Ann St Hilaire is the owner of Mend-A-Body Solutions, a national wellness and waistline management company. She is a former educator for Weight Watchers, Southern Maine Christian Daycare Food Program, an affiliate of the Maine Dairy and Nutrition Council and a graduate of the Medi Zone weight loss and nutrition program. FMI, visit www.mendabody.net.