5 Tips to Help Avoid Holiday Weight Gain

1. 5 Tips to Help AvoidHoliday Weight Gain Susan Bowerman, MS, RD, CSSD

2. Susan Bowerman, MS, RD, CSSDRegistered Dietitian - Certified Specialist in Sports Dietetics * Susan is a paid consultant to Herbalife

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6. Holidays Spell Trouble for Dieters! • Parties and Social Events • Travel/Family • Stress and Lack of Sleep • Less Time for Exercise • Goodies Everywhere!

7. Want to Gain 5 Pounds for the New Year? • You’ll need an extra 17,500 calories • Here’s how to get the job done!

8. 5 More Pounds by January 1 • Halloween leftovers? • 2 pieces a day for the last month = 1,000 calories • Thanksgiving “Day” – not “Dinner” • Total for day: 5,000 calories = 2,500 extra • Foods at work, while running errands • 2 handfuls caramel popcorn 3x a week = 2,500 calories • Total extra so far: 6,000 calories

9. 5 More Pounds by January 1 • Food gifts • 10 mini muffins + 5 cheese and crackers + 6 holiday cookies = 2,000 calories • Cocktail parties • 4 parties (3 hors d’oeuvres + 2 mixed drinks) = 2,000 calories • Hanukkah party • Beef brisket + potato pancakes = 1,000 calories • Total extra so far: 11,000 calories

10. Almost There! • Extra piece of pecan pie = 500 calories • Christmas brunch (slice of quiche, large cinnamon roll + 1 cup eggnog) = 1500 calories • Give up daily walks for a month (175 calories each) = 5,250 calories • Grand total: 18,250 calories

11. Strategy #1 – Control How Much You Eat • Keep a food diary to plan your day and your calories • Control portions – know your portion sizes, use smaller plates and avoid second helpings • Slow down – give your stomach a chance to tell your brain that it’s full • If you’re traveling, take shake mix with you

12. Strategy #2 – Think Before You Drink • Stay hydrated with calorie-free beverages • Even non-alcoholic drinks can add up fast • Wine and champagne are better choices than mixed drinks • Trade off - alternate alcoholic drinks with calorie-free ones • Keep up appearances!

13. Strategy # 3 – Stress Reduction • Make time to stick with your exercise program • Eating doesn’t reduce stress! • Lighten up – everything doesn’t have to be perfect • Keep track of your spending • Don’t skimp on sleep

14. Strategy # 4 – Spoil Your Dinner • Eat small, frequent meals during the day • Eat plenty of protein to keep you full • Have a shake before you go to a party • Fill up on the lowest calories foods first

15. Strategy # 5 –Get Picky • Don’t waste calories on everyday foods • Pick lighter ingredients for your holiday foods • Have it your way • Stay picky when you’re out • Pick light foods over calorie dense ones

16. Party Hearty • For a holiday pot luck, bring a healthy dish that you like. • At buffets, take a tour of the table first, and decide ahead of time what you’re going to eat. • Load up with low calorie veggies and salads, then take small helpings of the higher calorie items. • Put choices on a small plate, move away from the table and sit with your back away from the food. • Choose only what you really love and want to eat. • If you overdo it, don’t make a bad situation worse. Learn from your slip-ups, and move on.

17. Enjoy Yourself! • Keep the focus on family, friends and fun – and less on the food • Take care of yourself – exercise, get your rest, eat well and stay hydrated • Try to maintain your usual eating routine and activity schedule as much as you can

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