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Preventing Holiday Weight Gain

Discover how to prevent holiday weight gain with strategies like mindful eating and moderation. Learn about diet consistency, exercise tips, and the importance of moderation. Get insights on avoiding temptations and maintaining a healthy weight during the holiday season.

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Preventing Holiday Weight Gain

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  1. Preventing Holiday Weight Gain Created by Sodexo Dietetic Intern Andrea Schmidt amschmidt87@gmail.com

  2. Examine statistics on holiday weight gain. • Express 2-4 on how to prevent holiday weight gain. • Develop a plan to prevent holiday weight gain. Objectives

  3. The typical American gains 2 lbs. during the holiday season. True or False?

  4. The typical American gains 5-7 lbs. during the holiday season. False!

  5. Holiday weight gain is NOT permanent. With good intended New Year’s resolutions, people typically lose the weight shortly after the holiday season. True or False?

  6. People tend to gain the most weight for the year around this time and do not lose this weight once the holidays are over. The result is a cumulative gain, or what is called a "holiday creep.” False!

  7. Holiday weight gain is inevitable. True or False?

  8. Holiday weight can be avoided with mindful eating and moderation. With a few simple strategies you can have a healthy holiday season, enjoying nutritious foods with a few splurges, that won’t require buying new pants in the New Year. False!

  9. Stress • Holiday Feasts • Tempting Treats • Holiday Parties What contributes to your holiday weight gain? Reasons We Gain Holiday Weight

  10. Diet Consistency *Don’t skip meals. *Focus on a structured breakfast, lunch, & dinner. • Exercise Consistency *Walk it off. • Moderation *Choose your favorite holiday treats and eat them wisely. How to Avoid the Weight Gain

  11. If you know you cannot resist the cookie or the glass of wine, STOP resisting! Drop the All or Nothing approach. Havethe cookie, enjoy the cookie, and then move on to the vegetable crudité. Skip the Drama

  12. Less Decision Making = Success Avoiding the Temptations

  13. The holiday season is NOT the best time to start a weight loss program, but it’s a great time to challenge yourself to maintain your weight. Be real with yourself and your choices. If you know you can’t have just one cookie, avoid the cookie. Be Realistic SET YOURSELF UP FOR SUCCESS BY BEING REALISTIC

  14. Bring a Healthy Dish • Rethink your Drink • Use a Smaller Plate • Fill up on Fiber • Slowing Down = Eating Less VERSUS Tips for the Holiday Parties

  15. Holiday Weight Maintenance Plan

  16. Questions?

  17. Cunningham E. What's the latest on holiday weight gain? J AcadNutr Diet. 2013 Nov; 113 (11): 1576. • Schoeller DA. The effect of holiday weight gain on body weight. PhysiolBehav. 2014 Jul; 134:66-9.   • Wagner DR, Larson JN, Wengreen H. Weight and body composition change over a six-week holiday period. Eat Weight Disord. 2012 Mar; 17 (1): e54-6. • The “Progression of Thoughts and Decisions” was based on a “My New Weigh” weight program exercise I learned during my elective rotation at the University of Colorado Anschutz Health & Wellness Center References

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