Resisting temptations during the holiday season

If you do overindulge at the table, resolve to exercise the next day for at least 40 to 60 minutes or take a long walk

By: Sabina Beesley, M.S., R.D.
   This is the time of year when overindulgence seems to abound. Most people gain three to five pounds from November to January and some may gain as many as 10 pounds over the holidays. Ninety percent of those people will keep a few of those extra pounds on for good. Even if it is only one or two pounds, after a few years, that adds up to an unhealthy amount of weight gain.
   
The Pitfalls:
   There are many factors that compound the weight gain that happens at this time of year as predictably as the seasonal decorations go up at the malls.
   First, there is the overabundance of food, especially carbohydrate-laden foods like cookies and cakes. We emerge out of Halloween straight into Thanksgiving and into the winter holidays, all of which are centered on family traditions and gatherings built around food.
   The holiday meal is often stretched out over several days. Stuffing and turkey taste great as leftovers, and so does pie. The average slice of pumpkin pie is 200 to 300 calories, and richer desserts like pecan pie and cheesecake can weigh in at 600 calories per slice. That is not counting the ice cream topping or the second helping.
   This is also the season when alcohol intake tends to increase for most people. Alcohol is laden with carbs, especially beer, which is the most starchy. Each serving of alcohol is equivalent to eating a piece of bread in terms of calories and carbs. The average alcoholic beverage comes in at 100 to 150 calories.
   Another factor in seasonal weight gain is the lack of exercise. Many people stop working out during the holidays because they are too busy. Instead of heading to the gym after work, they go to the stores to shop. It gets dark earlier and the weather turns cold, so it is less tempting to go out for a run before dinner or first thing in the morning.
   With the additional pressures of the holidays, people tend to sleep less and stress more. That drives up levels of cortisol, a stress hormone that helps contribute to weight gain.
   It is a biological response for humans to store fat in times of stress, especially abdominal fat. For both men and women, this weight gain manifests itself as belly flab, the most dangerous kind because it increases certain health risks such as diabetes and heart disease.
   In addition, simple biology works against many people who do their best to keep the weight off but do not succeed. Many people start gaining a pound a year after the age of 30 due to loss of muscle mass and a lowered metabolism. That means the body burns calories more slowly so weight gain is easier.
   
The Strategies:
   Knowing what the pitfalls of the holidays are, what are the best strategies to avoid falling into the trap of eating too much and putting on weight?
   The best thing to do is to exercise — every day, if possible, for 30 to 60 minutes. It could be something as simple as taking a walk with the family or doing outdoor chores.
   Many people would benefit from using a pedometer to measure their steps. Taking 8,000 to 10,000 steps a day can help burn off the unwanted weight gain that comes with extra holiday goodies.
   Instead of waiting until the New Year to join a gym or start an exercise program, do so before the holidays so that the burden of losing weight doesn’t all fall after the holidays.
   When it comes to eating, strategize the consumption of carbs. Remember that alcohol contains approximately 15 grams of carbohydrates per serving. The dietary recommendation is five or fewer alcoholic drinks per week for women and seven or fewer alcoholic drinks for men.
   Limit alcohol to one to two servings per meal and make sure you eat protein and minimize other carbohydrates. Drinking alcohol with a good source of protein helps reduce the rise in insulin and triglycerides. High insulin levels are linked to increased weight gain. Insulin levels go up with sugar so pairing carbs with a protein also helps insulin levels stay more even.
   There are certain foods to avoid or eat sparingly.
   Pie crust contains 150 calories per slice and tends to be loaded with fat. Eggnog contains 200 calories per half cup. If you love the tradition of eggnog, consider drinking the "lite" versions which are lower in calories and consider that your dessert. Opt for a slice of fruit pie without the crust rather than the pecan pie or cheesecake which are very rich and heavy in calories.
   Avoid large amounts of stuffing and gravy which are also highly caloric. When you make gravy, try to make it ahead of time so you have time to put it in the refrigerator and skim off the fat. This can reduce the calorie count by almost 100 calories per serving.
   If you do overindulge at the table, resolve to exercise the next day for at least 40 to 60 minutes or take a long walk. Reduce carbs at your next breakfast by having an egg white omelet with vegetables. This will help normalize blood sugar levels.
   Never skip meals because you’ve eaten too much. That will send your body into starvation protection mode and force it to lower your metabolic rate which encourages weight gain.
   One of the most important things to remember is that the holidays are supposed to be fun, not stressful.
   Focus on being satisfied by doing less. Consider starting yoga or meditation to help you relax. Indulge in other types of activities — taking a hot bath or a sauna, singing, or a sport like ice-skating that gets the heart pumping. Re-energize your body and soul by taking a timeout for yourself for at least 20 minutes a day.
   Above all, remember some of the best things about the holidays — enjoying family and friends and feeling grateful. It is the spirit that counts.