How to Maintain Weight During the Holidays

According to a study published by the New England Journal of Medicine (NEJM), most people only gain about one pound during the holiday season, from Thanksgiving to the New Year. But those pounds can pile on, year after year and eventually lead to obesity.

Is it possible to Avoid Weight Gain During Thanksgiving and the Holiday Season?

There are many temptations during the holiday season, but with preparation, it can be possible to maintain a healthy weight. The good news is that there are many strategies that people can use to keep holiday eating and exercise on the right track.

Healthy Holiday Eating Tips from The Louisiana State University Agriculture Center

First, here are some tips from Louisiana State University’s Agricultural Center (LSUAg).

• Be aware of portion sizes. For example, a three-ounce serving of protein such as fish, chicken or lean meat is about the size of the palm or a standard deck of cards. A teaspoon of margarine is the size of a thumb. A cup of mashed potatoes is about as big as a tennis ball.
• Eat something before you go to holiday events, such as a healthy snack, to curb the appetite
• Consume a large salad before meals, preferably with lots of colorful vegetables
• Eat lots of fruits and vegetables and let them take up half the room on the plate.
• Consume foods with high water content such as pasta with added vegetables and soups. These foods provide a means to reduce calories and can also make one feel fuller.
• Eat favorite holiday foods, too. Balance higher calorie foods with lower calorie choices. For example, skip high calorie salad dressing and have a small slice of pie or cake instead.
• Eat slowly. Try to enjoy each bite. Chew food well. This could help help slow eating and even curb overeating.

Keep Up an Exercise Routine During the Holidays

Next, an exercise routine is also very important during the holidays. With all the hustle and bustle of the season, it can be easy to drop exercise from the “to do list.” The Weight Watchers organization recommends that those folks watching their weight avoid the “myth” that there isn’t enough time to exercise during the holidays.

According to Weight Watchers, there are many easy ways to get moving during the holidays, from walking at the shopping mall to exercising at the office. As the organization advises, increasing muscle mass through exercise helps increase the number of calories people burn at rest.

Here are a few exercise tips from Weight Watchers:

• Use a pedometer to track the number of steps one takes. 2,000 steps equals about one mile
• In the office, walk to a coworker’s office instead of emailing him or her. Take the stairs instead of the elevator when possible.
• Try walking around the house during TV commercials . When chatting on the phone, try marching in place while talking.

Enjoying Thanksgiving festivities and the other holidays does not mean weight gain especially when one has a plan and stays with it.

Mixed Colorful Salad

Carrots

Pumpkins

Three Peppers

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