Newswise — Despite the sudden appearance of sugar cookies, calorie-laden buffet dinners, eggnog lattés and other rich seasonal fare, Christmas and other end-of-the-year festivities do not have to mean inevitable weight gain for those watching their waistlines.
By some estimates, U.S. adults can gain up to 10 pounds between Thanksgiving and New Year's Day by splurging on foods they might otherwise avoid or eat in moderation throughout the rest of the year. However, experts say the trend is avoidable, and there are several simple steps holiday revelers can take to prevent weight gain " and keep from hiding their scales to deny over indulgence.
Helen Thompson, a registered dietitian and director of the Colorado chapter of America on the Move, a national initiative to promote healthy eating and active living, said anyone watching their weight should aim to cut 100 calories from their daily diet and add 2,000 steps (1 mile) to their day, a moderate walking activity that can be completed in 15 to 20 minutes.
"These two steps alone can improve people's overall health and help them avoid the weight gain usually associated with the season's festivities," said Thompson, a program and research liaison at the Center for Human Nutrition at the University of Colorado at Denver and Health Sciences Center.
Thompson and her colleague, Elizabeth Kealey, also a registered dietitian at the CU Center for Human Nutrition, have come up with practical tips to help the health conscious cut 100 calories from their diets and stay on track through the holiday season:
"¢ Snack on raw vegetables while cooking."¢ Drink a tall glass of water before eating."¢ Aim to fill half your plate with vegetables " and go easy on the sauces and dressings."¢ Drink cider instead of eggnog or choose non-caloric beverages."¢ Use fat-free sour cream and cream cheese when preparing dips."¢ Use whipped butter or low-calorie tub margarines."¢ Substitute chicken stock for butter when making gravy and stuffing."¢ Enjoy the pie filling " leave the crust."¢ Try raw vegetables instead of tortilla chips with dips."¢ Enjoy favorite foods, but limit portion sizes."¢ Use a smaller plate to control portions."¢ Eat a light snack to curb your hunger before going to a party."¢ Position yourself away from the holiday buffet table."¢ Talk more, eat less.
As for exercise, Kealey added, "Families can make activity the focus of their time together rather than food. The holiday season is a great time to create new traditions such as walks around the neighborhood to view holiday decorations, tag football and other active games, or power walking at malls while doing post-Christmas shopping."
Tips for adding more steps to your day include:
"¢ On shopping excursions, park farther away from the mall."¢ Take advantage of winter activities during days off. Take the kids sledding."¢ Wear a pedometer to monitor your steps. Aim for 7,000 or more total steps a day."¢ Even though schedules are busier, try to maintain your usual exercise routine."¢ Get your exercise in early " before your day fills up."¢ Dance at holiday parties."¢ Shovel the sidewalk in front of your neighbor's house.
The University of Colorado at Denver and Health Sciences Center is one of three campuses in the University of Colorado system. Located in Denver and Aurora, Colo., the center includes schools of medicine, nursing, pharmacy, and dentistry, a graduate school and a teaching hospital. For more information, visit the Web site at http://www.uchsc.edu.
For more information about America on the Move, visit http://www.americaonthemove.org.
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