Newswise — For many people, weight gain during the holidays seems to be an unavoidable fact of life. The parties, heavy eating occasions and family gatherings lead to overconsumption and tight clothes. The average American consumes more than 4,500 calories and a whopping 229 grams of fat from snacking and eating a traditional Thanksgiving dinner with turkey and all the trimmings. And these figures don't even include breakfast or the late evening munching on leftovers!
The good news, however, is that most health professionals agree the average weight gain is approximately one pound during the period between Thanksgiving and New Year's Day. Although this may not seem a concern, that one extra pound is often never lost and over several years, this often adds up to five, ten, even 20 extra pounds.
However, with a little determination and some planning, the holiday season does not have to lead to weight gain. The Calorie Control Council offers these suggestions:
Change your mentality. Instead of focusing on weight loss, focus on weight maintenance. There may be too much going on and too many tempting parties, holiday engagements, etc., to focus on weight loss. So instead, focus on maintaining your current weight.
Make simple substitutions. Try preparing foods that are nutritious and satisfying yet low in calories. Reducing the amount of fat and calories in holiday meals can help prevent weight gain during the holidays. Create healthier versions of holiday favorites by using skim milk instead of whole milk, applesauce in place of oil, or a sugar substitute in place of the sugar in a recipe. To thicken a liquid without adding fat, use one of the following: flour, cornstarch, potato flakes, yogurt, non-fat evaporated milk.
Start a new holiday tradition. Get everyone together for a holiday walk, a game of touch football, a volunteer activity, or even caroling. Check out the Get Moving Calculator on www.caloriecontrol.org to determine how many calories are burned through exercise. It's easy to overindulge during the holidays so be sure to make time to work up a sweat and burn some calories.
Do not deprive yourself. The holidays are a time for laughter, fun and food. Having a small slice of pumpkin pie will not lead to weight gain. Moderation is key. Take small servings of food, and allow yourself to enjoy the taste of each bite. Deprivation will only lead to overindulgence later.
"The holiday season doesn't have to lead to weight gain. With a few simple steps you can maintain your weight and still enjoy the season," notes Robin Steagall, a registered dietitian with the Calorie Control Council. "It's important to remember that the holidays are not about food and drinks but about spending time with friends and family."
Visit http://www.caloriecontrol.org for more ideas on how to lighten your holiday season and still have a great time enjoying good food.
The Calorie Control Council, established in 1966, is an international non-profit association representing the low-calorie and reduced-fat food and beverage industry. Today it represents 60 manufacturers and suppliers of low-calorie, low-fat and light foods and beverages, including the manufacturers and suppliers of more than a dozen different dietary sweeteners, fat replacers and other low-calorie ingredients.
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