For the majority of people, the winter holiday season begins around Thanksgiving and ends after New Year’s Day.  This is the time of year that tempting aromas are everywhere, and with these delightful aromas come the desire to eat, eat, eat!  Though it is likely that giving in to these temptations will not harm your overall diet once in awhile, it might be nice not to feel like you’ve traded spaces with the stuffed turkey.

It is commonly reported that the average American gains 5 or more pounds during the 6-week winter holiday season, this is a myth!  Although it may feel like you’ve gained that much or more, research has shown that most adults typically gain about 1 pound during the holidays. This is the good news. 

The bad news is that if you are already overweight, the likelihood of gaining 5 or more pounds during the holidays is high.  A pound or two doesn’t seem like much to worry about right?  Wrong!  This is concerning because most people have trouble losing the extra weight after the holidays.  People gain approximately 20 pounds over 20 years, and this weight gain is a significant contributor to heart disease, diabetes, high blood pressure, and certain cancers. 

Aim for weight maintenance versus weight gain or loss during the holidays. To achieve this, you don’t need to pass up potatoes and gravy, fudge, or anything else that you love during the holidays.  It’s no secret, just aim for moderation and balance.  Taking one helping of potatoes instead of two, or taking small portions of your favorites will help your case.  If you know you are especially prone to weight gain during the holidays, step up physical activity.  Balance the extra helping of potatoes and gravy with a brisk walk after Thanksgiving dinner.  Get the whole family involved in a walk around the neighborhood before settling in for the big football game (or nap)!

To combat holiday weight gain, here are some more suggestions:

• Be realistic.Don’t try to lose weight during the holidays, instead, maintain your weight.  Never skip meals! Eat smaller, lower calorie meals during the day so you can enjoy a few higher calorie items at parties and gatherings.
  
• Eat before the party. Eat a light snack before heading out the door. This will keep you from over-doing it the rest of the night.
  
• Choose lower calorie foods. To ensure there will be healthy festive foods, bring a plate of raw vegetables and low-fat dip or bring fruit kabobs.
  
• Be physically active.  After Thanksgiving dinner, take the family out for a walk.

Many people use the holiday as an excuse to overeat.  The same principals apply during the holidays as do for the rest of the year…enjoy all foods in moderation, and pay close attention to portion sizes.  You should enjoy the holidays, and all that comes with them, including the food.  However, you should enjoy them in a way that will bring enjoyment to the rest of your many holidays to come.  Happy Holidays!

By Hope J. Baumann, RD, MA, CHES

REFERENCES:
Roberts, S.B. & Mayer, J.  (2000).  Holiday weight gain: fact or fiction? Nutrition Reviews, 58 (12), pp. 378-9.  Abstract.

Yanovski, J.A. et al.  (2000).  A Prospective Study of Holiday Weight Gain.  New England Journal of Medicine, 342 (12), pp. 861-7.