(BlackDoctor.org) -- With the combination of cold weather and holiday parties, it’s no wonder that the average American gains 1-2 lbs. over the holiday season. While this may not seem like much initially, over the years the weight adds up. In order to avoid being one of the many who will pack on a few pounds before New Year’s, here are some tips on how to avoid holiday weight gain:
1. Exercise. Continue your good habits, especially physical activity. Even if it’s cold outside and you’re busy, be sure to get in 30 minutes of physical activity every day. This will counteract some of those extra calories consumed.
2. Eat breakfast. No matter how tempting, don’t skip breakfast! You will be less likely to overeat when you start the day with a good breakfast and continue to eat small 200-300 calorie meals every 3 hours throughout the day.
3. Don’t arrive at a party hungry. The combination of not being in control of your environment and being hungry can be a dangerous combination, oftentimes leading to overindulgence. Perhaps eat dinner at home and avoid hanging around the buffet table. If you must have a taste, then grab a small plate.
4. Count your calories. Figure out your daily allotment of calories and keep track of your calorie intake via a food journal. Don’t go over that amount, even if you have indulged in some holiday treats. Generally, your calorie budget is your weight in pounds multiplied by 10 (i.e., 140 x 10 = 1,400 calories).
5. Watch your portions. If you would like to eat at the party, grab a small plate and load up on vegetables and fruit first. Only take appetizer portions of high-fat foods and desserts.
6. Limit alcohol. It’s tempting to consume alcohol at a holiday party, especially when you consider that it helps to lower your inhibitions. However, many people don’t realize that the average alcoholic beverage is high in calories—sometimes hovering around 200 per drink. Just remember: numbers can quickly add up.
7. If you are invited to a party or potluck, try bringing a tasty low-calorie dish. This way, there will definitely be something you can eat without too much guilt.
The holidays can be one of the most difficult times of the year, especially for those trying to watch their waistline. Just remember to follow the above tips and you’ll ring in the new year with a smile—and most importantly, without any added weight.
- BlackDoctor.org is a credible and trusted resource for African Americans to get healthy lifestyle information. A "WebMD" for Black consumers is a good way of looking at us. Our aim is to build a comprehensive database of accurate, relevant information and to be the first point of call whenever African Americans need medical/dental information or a referral to a qualified Black doctor.
