5 Ways To Avoid Holiday Weight Gain

By Nancy J. Miller-Ihli, PhD

Savvy Selections

. http://www.savvyselections.com/

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5 Ways To Avoid Holiday Weight Gain

Approximately 75% of Americans gain weight over the holidays with the average weight gain being 2-5 pounds. Many people gain as much as 10 pounds. Unfortunately, holiday weight gained is seldom lost (despite New Year's resolutions) and that contributes to our ever-increasing obesity epidemic in America.

There are five key things that can help you to avoid holiday weight gain. Those include

Plan For Treats With advance planning you can have anything but you can't have everything. Have a taste of all the things you like but don't eat an excessive amount. Continue your normal sleep and exercise program and add 20 minutes of extra exercise for each special treat that you eat and you will be fine. If you provide your own treats you can often have a much healthier choice.

Limit Alcohol Alcoholic beverages can be high in calories. Do you really want to spend a large portion of your daily calories on alcohol? Alcohol consumption can affect your food choices and can trigger mindless snacking. A great solution is to have some club soda with a splash of cranberry or lemon so you have something to carry and sip on.

Parties Replace Dining Out The average American eats out five times each week. If you have holiday parties to attend cut back on your restaurant visits and that will help you avoid weight gain. If you contribute a platter of shrimp or a fruit arrangement you know there is something you can eat and the hostess will be thrilled.

Decorate Your Plate Protein and fiber at every meal make losing weight no big deal. Remember this at your holiday parties and focus on a plate that is half fruits and vegetables and half lean protein. Avoid the cookies, pies, cakes and other sugary treats as well as the chips and salty snacks. Instead look for the shrimp cocktail, the chicken kabobs and the veggie tray.

Stay On Track There are several things that can help you stay on track. First, weigh yourself regularly and record it. Once a week is frequent enough to allow you to make corrections to avoid excessive weight gain. Next, keep a food diary and share it with a buddy or coach. That will make you think twice before you eat a whole pan of brownies or a tin of fudge.

Enjoy your holidays and remember to focus on fun and family rather than food. If you do gain weight know that you can lose it permanently by participating in a healthy lifestyle program focusing on low glycemic foods, exercise and nutritional support. The key is to get on track ASAP so 2013 can be your best year ever.