Holiday Weight Loss – Thanksgiving and Christmas Do Not Have To Ruin Your New Year

Conventional wisdom is that most people gain from five to ten pounds of fat during the holidays. Happily, that much at least appears to be false. However, Americans do tend to gain some weight during this time of year.

Studies have shown that Americans gain an average of 0.4 to 1.8 pounds each year during their adult lives. What is alarming is that although we are putting on fewer pounds during the holidays than we had previously thought, we are not taking that extra weight back off. Studies have shown that most of us gain less weight over the winter holidays than we think, only one pound on average. However, the news is not all that good, as many people never manage to lose the weight again.

Average weight gain over the Christmas Holidays

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Permanent holiday weight gain is not a pleasant thought for most of us, especially since the number one New Year resolution is to lose weight fast. Eighty percent of Americans make a New Year resolution each year, and twenty six percent of those resolutions were to improve overall health and fitness, making this the top category for self-improvement. This year was no anomaly either, according to Amy O’Connor, deputy editor of Prevention magazine: “Fifty-nine million people every year resolve to lose weight.”

So what can we do to maintain some degree of weight control this season? Is there anything we can do to stick to our weight loss plan or perhaps even achieve some quick weight loss, in the midst of all that Christmas cheer?

Healthy Holiday Food Tips:

Reduce Saturated Fat. At holiday parties, provide or bring veggie trays instead of traditional meat and cheese platters. Reduced fat salad dressing makes a great veggie dip, and when used in place of the full-fat version will save you at least 70 calories per serving.
Eat More Fruit. When it comes to holiday desserts, replace the typical pies with fruit or yogurt parfait.
Drink Less Alcohol. Cut back on alcoholic drinks and drink water, fruit juice or diet soda instead. An 8-ounce eggnog with rum contains 450 calories, about 25 percent of what the average woman should have in an entire day! The average alcoholic drink contains 150-200 calories per glass.
Eat More Protein and Less Refined Carbs. Be sure to eat a healthy, high-protein snack before going to that holiday party or dinner. The protein will help you feel full longer and stabilize blood sugars. You’ll be less likely to binge and overall calorie consumption will fall.
Avoid Buffet Chat. It seems that at every holiday party there is a group that congregates near the buffet table to talk. Do not be part of that group!
Keep Treats Out of Sight. Out of sight is out of mind. If you have a stockpile of Christmas candy at home (only for guests, of course!), hide it in a cupboard. You will be much less likely to graze on it throughout the day. Keep a bowl of fresh fruit on the counter instead.
Avoid temptation. If the break room at work is full of holiday treats throughout November and December, consider taking breaks at your desk. Even better, use that time to take a walk down the street or simply around the office building.
Eat a Healthy Breakfast. On the day of the party or big family feast, do not starve yourself prior to the banquet. That will only leave you so famished that you overindulge. Instead, eat small high-protein meals or snacks every three to four hours before the big dinner.
Eat the healthy parts of the Turkey. All turkey is not equal. Choose light meat instead of dark meat and you’ll save a lot of calories. A 3 1/2 ounce serving of sliced meat from a whole roasted turkey has either 161 calories (white meat without skin) or 192 calories (dark meat without skin).
Say No to Turkey Skin. Speaking of turkey, do not forget to trim off the skin before serving it up! You will save 33 to 40 calories and 4 or 5 grams of fat per serving.
Skim the Fat Off the Gravy. Make the gravy in advance so you have time to put it in the refrigerator. As it cools, the fat will rise to the top and solidify, allowing you to skim it off with a spoon and put it where it belongs: in the trash!
Eat Slowly. Do not rush the meal. It takes about 20 minutes for the stomach to signal the brain that you’re full, so any meal should last at least that long! Take your time, eat slowly, and enjoy your family and friends.
Wear Tight Clothes. Wear ‘skinny’ clothes to the holiday party as a reminder to watch what you eat. Snug, tight clothes do not leave much room for bingeing!
Only Pick the Healthy Buffet Options. When confronted with a buffet table, make your first trip count. Pile up your plate with fresh vegetables, lean meats and other low calorie options. Eat as much healthy food as you can! This will dramatically lower the amount of desserts you will later take and will result in a healthier meal overall.
Do Not Over Feed Children. When filling up plates for the kids, only give them what they can eat. It is too tempting to just ‘finish off’ those leftovers for them. Moms, you know what we are talking about here!
Share Your Dessert. Follow the ‘Dessert Split’ plan: Go ahead and take something from the dessert table, but split it with a friend. If you must taste two desserts, split them with two friends. If you feel the need to sample three desserts, split them with three friends. You get the idea. That way you will get to taste all the new foods and recipes without completely breaking the calorie budget.
Eat Your Favorite Food. Do not attempt to deprive yourself of your absolute favorite food. This only sets you up for a disappointing binge. Instead, allow yourself one small serving of your preferred treat and really savor it.
Exercise. Just watching your diet alone will not lead to easy weight loss. For true fat loss, it is critical that you incorporate regular exercise during your holiday.