Many of us weigh more in January than in December, the result of too many cups of eggnog, glasses of wine, or repeat trips to the festive table. After all, eating with family and friends is an important part of the whole atmosphere of Christmas.
Yet this seasonal tendency to overeat can have lasting consequences, even for the mildy overweight, and can cause real problems for people with eating disorders, according to eating disorders expert Dr. Cynthia Bulik.
Dr. Bulik is the William and Jeanne Jordan Distinguished Professor of Eating Disorders in the UNC School of Medicine’s department of psychiatry and director of the UNC Eating Disorders Program. “The typical American adult gains about a pound during the winter holidays,” she said. “That doesn’t sound like much, but that weight often has staying power.”
Take Control of Your Holiday Eating
For people trying to be sensible and avoid gaining too much over Christmas, Dr. Bulik advises being realistic about the possibility of weight gain, and planning how to deal with it, by setting achievable goals. “I advocate weight maintenance instead of weight loss during the holidays,” she said,
She offers these hints, starting with two actions to avoid:
- Don’t try to lose weight over the season: It’s impossible. “Trying to lose weight right now only adds stress and can set you up for failure,” she said.
- Don’t try the pre-holiday crash diet so you can make it all up during the holidays. “Chances are you’d wake up in January weighing even more than you do before the crash diet.”
10 Tips to Manage Your Weight During the Holidays
- Set a reasonable goal of what weight you’re prepared to tolerate: Write it in your diary or on the calendar and remind yourself about it before going for a meal.
- Do a plateless reconnaissance mission: When you get to a holiday event – especially a buffet – take a good look around without a plate in your hand, then choose the main things you want to try. You don’t have to try them all. Once you’ve decided, get a plate and stick to your decision!
- Don't skip meals: The “I’ll skip lunch to save up for dinner” strategy often backfires. It is much better to keep regular mealtimes even during the holidays.
- Take the edge off your hunger before a party by eating a low-calorie snack, nuts, raw veggies or an apple.
- Eat purely for pleasure. Don’t eat to prove Aunt Sally wrong or to eat less than cousin Debbie, or because of the pressure to try everyone’s food, or to have a perfect time.
- Tactfully refuse extra helpings: Compliments like “your beans were just fantastic!” or “your almond crescents were absolutely divine, could I have the recipe?” go a long way towards distracting someone from trying to get you to eat more.
- Drink smart and limit alcohol consumption. Alcohol can stimulate your appetite, which is exactly what you don't want to happen. Ask for water and a lime twist, or drink alternate glasses of wine and water.
- Eat mindfully, especially at home:Eat slowly and be mindful of the food you are consuming. Try to eat at a table and avoid distractions such as the TV and phone while eating.
- Be a mindful snacker: With extra cookies or chocolates sitting around the house, remember that every extra bite adds up! Enjoy your favorite treats in moderation, and balance by reaching for the crudités or nuts.
- Do some exercise: Invite your family, friends,and colleagues on a brisk walk to enjoy the frosty winter air. This provides exercise, gets you away from the table and makes you feel much more lively after big holiday meals than just collapsing on the couch.
You might also be interested in reading Coping with Food Issues During the Holidays and Portion Control Key to Weight Loss.
Sue Cartledge - I'm a science, health, nutrition and lifestyle journalist, fascinated by the way the physical world operates in all its forms, and how ...
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