|
|
Miller County Newsletters
Haley's Comment
How to Avoid those Extra Holiday Pounds
December 5, 2007
Who doesn't look forward to the holiday season when we can feast on turkey
and dressing, homemade sugar cookies, eggnog, and all that homemade candy? The
problem is, if you over indulge, you will end up paying the price with extra
pounds and extra weight that you may not be able to lose after the holidays. The
extra weight builds up over the years and can contribute to obesity later in
life. So, it is essential to make sure you maintain your weight during the
holiday season.
When it gets dark earlier, people stay in more, so they feel more isolated
and usually hungrier. Winter also cuts into physical activity. Since exercise
helps increase serotonin levels, if we're not exercising, our appetite
increases, and ultimately that means we're eating more and moving less—a
disaster plan for weight gain. Add exercise to your holiday routine by parking
at the back of the parking lot when you go shopping. Or make a few extra trips
up and down the aisles while looking for presents. Many schools have tracks that
can be used by the community; use one while your child is at basketball
practice!
Maintaining weight is a matter of balance—energy balance. If you take in more
calories than you burn in physical activity, you store the extra energy around
your body in fat and weight gain. To maintain your weight, you need to balance
the foods you eat with the energy you burn. This, of course, means that you
exercise regularly. It doesn't mean that you have to exercise for an hour at a
time; just add exercise into your daily routine. Something as simple as taking
the stairs instead of the elevator will help. It is true that genetics also
affect how your body uses the calories you consume. Still, the only way to gain
weight is to take in more calories than you burn.
Avoid your New Year's resolution of losing weight by keeping up your exercise
during the holidays. If you're not active now, make a plan and stick to it.
If you can schedule holiday food celebrations, make them at normal meal
times. You and your guests will be less likely to pile on excess calories.
Choose a smaller plate—when your plate is full, you will see that you have a lot
of food. When there is space on a plate, we are tempted to continue to load it,
so just trick yourself into the smaller option.
Beverages are loaded with calories so be sure to watch soda, punch, lemonade,
alcoholic beverages, and fruit juices. It's best to go with bottled water or
diet beverages with artificial sweeteners. A 12-ounce soda can have more than
150 calories, and a 16‑ounce glass of punch or lemonade can have over 200
calories. For those calories, you could have had four mugs of fat-free hot cocoa
with marshmallows.
Choose foods that have few calories for their size, such as soup or salad.
You'll feel full sooner and be less likely to take seconds of the
high-carbohydrate foods such as mashed potatoes or dressing. Choose more
vegetables and if you have dessert, choose angel food cake, ginger bread, or
fruit. It's hard to pass on the brownies and chocolate cake, but if you do, it
will make you lighter on the scale when you are checking your holiday pounds. My
personal philosophy is, eat only those foods that aren't routinely served year
round, and then eat them in moderation. Skip on the brownies, or mashed potatoes
with gravy, and go for the fresh cranberry salad instead. Not only will you
avoid unwanted calories, but you have just added a fruit to your meal plan.
Avoid high-fat foods. If you cook with butter or half-and-half only during
the holidays, why add extra fat and calories to your meal? Your family and
friends aren't used to it; instead, cook with low-fat or skim milk instead of
whole milk or half-and-half. Skip the butter. Eat your turkey without the skin
and cut away any visible fat from meats, such as prime rib and ham.
Remember, it is much easier to keep off weight than it is to try and lose it
later. Keep a food diary of what you are eating. You will be surprised at how
those nibbles here and there add up. Remember that the holidays are only three
days—Thanksgiving, Christmas and New Year's Day, not November through January.
You can beat the holiday weight gain. Be realistic about maintaining your
weight and increase or begin an exercise program. Go Christmas caroling as a
family, put up your neighbors' decorations, or make an extra lap around the
store before heading to the check-out line. Most importantly, remember that
celebrations are more about family and friends and less about the foods that we
eat.
We would love to share with you our 10 Holiday Survival Tips handout.
Contact me at the University of Arkansas, Division of Agriculture, Cooperative
Extension Service in Miller County in the courthouse, 400 Laurel, Suite 215,
Texarkana; call 870-779-3609; or e-mail me for your free copy. You may also
visit us on the Web at www.uaex.edu/miller.
We appreciate your feedback!
|
Back to Miller County
News and Newsletters
|
