Yes, you can prevent weight gain during the holidays! – Harvard Health Blog

The holidays are a time when family and friends come together to enjoy each other’s company – and eat! Delicious meals, abundant buffets, cookie exchange, holiday parties . it’s no surprise that maintaining a healthy weight can present even more challenges during the holidays than the rest of the year. On average, we assume a small amount of weight each year (about a pound a year). According to some research, most of that weight has increased during the holiday season.

Research suggests that you can control holiday weight gain

Does this mean that we are destined to see a larger number if we step on the scale in January? Or can we keep the weight gain at a distance at the end of the year?

A study published in The BMJ sought to find out. Researchers investigated the effectiveness of a short (four to eight week) behavioral intervention to prevent weight gain during the Christmas holidays. The researchers randomized 272 adults into one of the two groups. The intervention group received a behavioral intervention that was intended to increase their restriction on food and drink consumption. The intervention included three components: encouraging participants to regularly weigh themselves and to register their weight; providing specific weight management strategies; and providing information on how much physical activity would be needed to burn the calories consumed in typical holiday foods and drinks. The control group received information about healthy living.

The results showed that the intervention group lost on average 0.3 pounds, while the control group won 0.8 pounds. This may not seem that much, but research shows that weight gain is not completely lost in the months following the vacation. Although the annual profit is small, this can amount to an increase of 10 pounds in 10 years.

10 top tips for weight management

Study participants in the intervention group were encouraged to follow these 10 tips to prevent weight gain:

  • Stick to your meal routine. Try to eat at about the same times every day.
  • Go less fat. Choose low-fat food if possible.
  • Walk off the weight. Strive for 10,000 steps every day.
  • Grab a healthy snack. Choose fresh fruit or low-calorie yogurt instead of chocolate or chips.
  • Look at the labels. Check food labels for fat and sugar content.
  • Be careful with your portions. Don’t put food on your plate, and think twice before you get second portions.
  • Stand up straight. Get up for 10 minutes every hour.
  • Think of your drinks. Choose water or calorie-free drinks and limit alcohol.
  • Focus on your food. Do not slow down and eat in front of the TV or on the road.
  • Don’t forget your 5-a-day. Eat at least five servings of fruits and vegetables every day.

How much activity would it take to burn this eggnog?

Physical activity – or at least understanding how much physical activity would be needed to burn calories, and possibly taking that information into account when making choices about what to eat – also played a role in preventing weight gain. In the study, the researchers provided the intervention group with a graph of the estimated amount of activity that would be needed to burn the calories found in a certain amount of festive food. For example, it would take about 12 minutes of walking or six minutes of running to burn the calories in five pigs in a blanket, and it would take about eight minutes of walking or four minutes of running to burn the calories in 5 tablespoons of gravy.

More strategies to prevent holiday weight gain

Here are a few more tips to help you keep your weight under control without abandoning your holiday traditions.

  • Mark all the holiday events that you are going to attend in your agenda, so that you are planning ahead. If the meal is not at home, eat lighter the day of the event to balance the extra calories you can consume at the party. If the event takes place in the evening, eat a healthy breakfast and a satisfying lunch, with a light snack before the event to avoid overeating later.
  • If you are the host and are struggling with tasting while cooking, try chewing sugar-free gum while preparing the meal, or have a small snack before you start cooking. Serve lots of raw vegetables and yogurt dips to start the event and fresh fruit to end. After dinner, send leftovers home with friends and family.
  • The workplace can be dangerous around the holidays; Holiday lunches and office parties can make it difficult even for the healthiest employee to make smart choices. If the team goes out for a special holiday lunch, choose low-calorie items and have a light dinner that evening. Move holiday cookies and sweets to an area with a lot of traffic to spread the goodies.
  • Start new traditions that don’t revolve around food. For example, attend a holiday concert or show, or take a drive or walk to see holiday lights. Keep up with a friend during a yoga or Zumba class instead of meeting up for a peppermint mocha latte.

Preventing weight gain during the holidays can be a challenge. But it is possible!

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