• Strategies to Avoid Holiday Weight Gain

    One key to avoiding holiday weight gain is planning ahead to establish a game plan.  Some specific strategies might include:

    • If you have parties to attend, do NOT starve yourself before the event in order to “save up calories”.  Arriving at a party hungry, increases the probability that you will overeat.   Instead, curb your appetite and put yourself in better control of food choices by having a light meal 1-2 hours before leaving for the holiday gathering.
    • Do not make food the center of the party.   Greet people you know – conversation is calorie free.  Get a beverage and settle into the festivities before eating.  Also, move your socializing away from the buffet table to prevent unconscious nibbling.
    • Make just one trip to the party buffet and be selective.  Choose only the foods you really want to eat, and keep portions small.  Often just a taste satisfies a craving or curiosity.  Besides salads, fruit and vegetables, shrimp with cocktail sauce is a great snack – virtually fat-free and high in protein, iron, and the antioxidant lycopene.
    • Instead of alcohol, have a glass of mineral water with a twist of lemon or lime or a diet soda.  If you really would like an alcoholic beverage, have only one.  Red wine is your best bet or a white wine spritzer made with ½ wine and ½ sparkling water.  
    • If you know that you’ll be consuming extra calories from eating out or attending a party, increase your exercise for that day.
    • If you go to a potluck dinner, bring a low calorie dish so that you’ll have at least one healthy choice available to you.
    • Be aware of the high calorie content of some traditional holiday beverages.  For a one cup serving (8 oz.), apple cider has 120 calories; eggnog has 350 calories (even most low fat varieties have over 200 calories); and hot mulled wine has 245 calories.
    • Avoid depriving yourself of all sweets.  Select one dessert and have a sensible serving size. This will help prevent any cravings you might have later on in the evening which could result in overeating at the dessert table.

    For additional information and help in losing weight please contact [email protected] or call/text 703-437-6311