There's no need to pack on the pounds when you partake in seasonal fun
By Anne Erickson
Lansing State Journal


The holiday eating season is in full swing. Holiday dinners, gifts of food and party treats galore all too often can lead to unwanted weight gain.

Seasonal pounds aren't inevitable, though. Here are some tips to help keep the weight off this season:

Keep movin'

Many hours are spent running errands, shopping and baking instead of working out.

But fitting in workouts during the holiday rush is doable.

Sparrow Weight Management Center manager Kathy Kacynski suggests planning exercise into your seasonal activities.

"Go ice skating with the family; park as far away from the mall as possible," said Kacynski. "Just look for ways to fit the workouts in."

She also said that doing several short workouts, such as exercising in three 10-minute increments, is just as effective as one long routine - and it's more convenient.

Christine Winch is the training coordinator for Weight Watchers of Western Michigan and Northern Indiana. She said to schedule exercise into the week "just as you would schedule in a meal with the family, a party or a doctor's appointment."

Party plan

Many people starve themselves before big holiday get-togethers so they can gorge on party goodies. Nice try, but in the end, chances are they won't save any calories; they'll overeat.

Kacynski advises partygoers to never arrive hungry: "Always have a light snack before you leave the house," she said.

At the party, she suggests doing something a little unusual: "Carry an empty glass or plate. It sounds funny, but you're less likely to eat if you're already holding something."

Another good idea: Call ahead and volunteer to bring a veggie tray or another healthy dish. And if you're the one throwing the party, supply some guilt-free entrees.

"Everyone needs to help each other," Kacynski said. "Be sensitive to your weight-conscious guests."

One is enough

Many party guests have been in this situation: After they're done eating, the host rushes over with seconds of his or her trademark dish, or urges them to sample more desserts.

How do you politely decline without offending the host?

"Rehearse some of the responses you are going to share with a host who may ask you to try all the goodies," said Winch. "If it's comfortable, they should explain that they are trying to lose or maintain weight over the holidays."

Another suggestion from Winch: When arriving, find the host and ask if there are any trademark dishes that he or she would like guests to try. Then take a good helping of the special dish and decide which other foods to eat accordingly.

Bake it better

There are ways to cut calories from favorite holiday recipes without sacrificing taste.

Paula Fedewa teaches cooking at Waverly East Intermediate School. She bakes her holiday cakes and cookies with Splenda, a sugar substitute, and stevia, a sweet herb.

"Both Splenda and stevia contain absolutely no chemicals," Fedewa said. "They're just tweaked a little bit so that your body burns off the sugar quickly."

Smart choices

At the Christmas table, Fedewa fills up on high-fiber foods, such as vegetables and whole-grain breads, and lean meats: "I'll pick a sweet potato over a white potato, brown rice over white rice," she said.

According to Winch, high- fiber foods are physically satisfying and take your body a long time to break down, keeping you full.

Selective splurging

If you love Grandma's pumpkin cheesecake, go ahead and indulge. Often, saying no to foods that we think are "bad" means bingeing on everything else to fill the void.

Treat yourself in moderation.

"Take a small plate and a small amount of what you really want, and take 15 minutes to eat it," said Kacynski.

De-stress, eat less

Don't use food as an easy way to cope with holiday stress. Kacynski recommends a massage or 15-minute breaks throughout the day - anything to curb the tension that doesn't involve eating.

Watch the booze

Alcoholic beverages, especially sugary ones, can pack on the pounds more quickly than extra helpings of mashed potatoes. Try drinking a glass of water between drinks.

Seek healthy gifts

Making your Christmas list? Ask for a gym membership, some free weights, running shoes or low-fat cookbooks. The new gifts will motivate you to get fit in the new year.

"We recommend people get a pedometer," Kacynski said. The device measures how many steps a person takes each day.

Food is secondary

Of course, the key to weight stability is moderation. Take a reasonable approach to eating and exercise, and you can stay healthy this season, and throughout the new year.

It helps to keep in mind the true joys of the season, too.

"It's all about reframing the holidays to focus on what's really important: getting together with family and friends," said Kacynski. "It's not about food."

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More tips to avoid holiday weight gain:

Think before you eat

• Plan ahead using behavioral techniques. Start thinking about how you will manage the holidays before they arrive. Create a storyboard and describe a step-by-step plan for how you will stay on track with your healthy eating and activity goals.

• Wear fitted clothes. Don't give in to baggy sweaters and stretchy fabrics. You might think twice about grazing at the holiday party buffet when you have your "skinny" jeans on. Also, buy a party dress or a fantastic outfit that makes you feel great now and use it as a reminder that you want to look and feel your best this season.

Source: Weight Watchers Inc.
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Article source: http://www.lsj.com/apps/pbcs.dll/article?A...90304/1079/life

I enjoyed these tips. I especially like keeping food secondary and planning ahead by using behavioral techniques.

This was one of the better and most sensible articles I have ever read on this subject. Great and thanks.