Holiday Weight Gain

According to Joy Bauer, RD (the wonderful RD on the Today Show each morning):

American’s eat an extra ~600 cals per day between Thanksgiving and New Years!

Lets do the math…

600 cals x 35 days = 21,000 extra cals

21,000 extra cals ÷ 3500 cals = Weight Gain of 6 lbs

Its important to prepare for maintenance over the holiday months. Forget weight loss, and definitely forget weight gain. Your goal is to make as many healthy decisions as you make unhealthy ones to prevent that little bit of weight gain that creeps up on you slowly.

Check out this study from 2000:

Holiday weight gain: fact or fiction?
Roberts SB, Mayer J.
Nutr Rev. 2000 Dec; 58 (12): 378-9.

Source: Energy Metabolism Lab, USDA Human Nutrition Research Center on Aging, Tufts University, Boston, MA 02111, USA.

The prevalence of obesity continues to rise and controversy remains regarding the underlying specific causes of this trend. Recently, the magnitude of holiday weight gain and its contribution to annual weight gain were examined in a convenience sample of 195 adults. On average, weight gain during the 6-week winter period from Thanksgiving through New Year averaged only 0.37 kg (0.81 lbs). However, weight gain was greater among individuals who were overweight or obese, and 14% gained >2.3 kg (5 lb). In addition, among the entire population, weight gain during the 6-week holiday season explained 51% of annual weight gain. These results suggest that holiday weight gain may be an important contributor to the rising prevalence of obesity, even though absolute values for weight gain in this study were less than anticipated. Further studies using representative populations are needed to confirm these findings.
PMID: 11206847 [PubMed - indexed for MEDLINE]

Here is how you do it.

1) Always balance out your carbs.

Try to actually make the portions of your carbs, match your protein. This is just a helpful trick, not hard science. But you'll find that the amount of carbs on your plate will mean you'd have to eat a 15 oz steak! So what naturally happens is you back down your carb portions and increase your protein portions. Fills you up and gives you proper nutrition.

2) Choose your beverage calories wisely.

Alcohol and "fluffy" holiday drinks pack a huge calorie punch. So make sure that if you do drink, its something you really enjoy that's worth it to you. Don't just have it because its there. Always flush it through with some extra water for hydration.

3) Self-Accountability.

Weigh yourself right now and write it down somewhere private. Or if you don't have a scale at home like me (seriously), then have your dietitian, trainer or BFF weigh you at their place and then write it down. Weight in again on December 1st, Jan 1st and Feb 1st. You should remain within the same ~3 lb range each time. If you are gaining, think about what may be causing that and make the adjustment. Ignorance is NOT bliss.

BEST OF LUCK! Follow these 3 steps and you'll be the same weight in January that you are now :)

Ashley

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Thanksgiving Dinner

DO NOT PANIC!

Thanksgiving is just like any other day, we eat, drink, spend time with friends & family and enjoy and be thankful for the life we have. There just happens to be some specific food items that are associated with this particular holiday - foods that tend to make people nervous! The key is to relax and go in with a plan.

Just accept that the meal will be larger than normal, but this happens once a year so get over it, but don't throw it out the window either.

1) Take more turkey than you are used to taking.

Aim for about 5-6 oz of turkey (about 2 decks of playing cards). Turkey is a great source of protein that will help keep you full and promote stable blood sugar levels throughout the day.

2) Make sure there is a Non-Starchy Veggie on the table and on YOUR plate.

Most Thanksgiving tables have no garden veggies to be found! (Unless its a green bean casserole full of cream-of-mushroom soup and fried onions). Bring a brussels sprouts dish or even a green salad this year, and fill about 1/2 your plate with it. Yep, half.

3) Choose your Carbohydrates Carefully.

The issue with Thanksgiving dinner is the amount of carbohydrates present. You have the stuffing, mashed potatoes, sweet potatoes and yams, cranberry sauce, alcohol, pies, crackers, rolls, etc, etc, etc.

**Plan for 300-400 calories of your meal to come from your carbohydrate choices.**

Think about what you really want to spend those calories on, and avoid the things you can have anytime (like the rolls or regular corn).

1/2 cup of Traditional Stuffing: 120 calories

1/2 cup Mashed Potatoes: 150 calories

1/2 cup Sweet Potato (plain): 100 calories

1 Dinner Roll (tennis ball size): 130 calories

1/4 cup Cranberry Sauce: 110 calories

1 slice Pumpkin Pie (small slice): 230 calories

1 slice Pecan Pie (small slice): 450 calories

5 oz Red or White Wine: 100-130 calories

1 cup Egg Nog: 350 calories

1 cup Hot Buttered Rum: 300 calories

So choose wisely, enjoy your meal and time with friends and family and be thankful for the ups and downs that you are given in life. Its all for a purpose.

Happy Thanksgiving!

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