The Christmas holiday is right around the corner. Millions of Americans packed on extra pounds during Thanksgiving.
But with Christmas just 2 weeks away, the goal to shed the extra pounds for the holiday is easier said than done.
Maintaining weight during the holiday season can be challenging, says Cathryne Buice, Clinical Nutrition Manager at Piedmont Augusta in Georgia. She encourages clients to focus on maintaining their weight during the holidays. “It’s tough with lots of parties and eating out, but it’s also important to balance your life,” she says.
She shares five tips to help outsmart excess holiday pounds.
No. 1: Portion control
“Make sure that your plate has a lot of color on it,” Cathryne Buice says. “I always say to my clients, ‘Eat from the rainbow.’ At least 50 percent of your plate should be non-starchy vegetables and fruit, 25 percent lean protein and no more than 25 percent healthy grains or starches.”
No. 2: Eat before you go to the party
“This is a big deal,” she says. “I make sure my clients eat well throughout the day before they go to their parties. It’s important because you don’t want to go when you’re starving and then grab everything on the table.” Eating before you arrive at an event can help you avoid overindulging in unhealthy dishes.
No. 3: Choose wisely
“When you get to a party, function or potluck dinner, look at everything on the table,” Buice says. “Calories are almost like a bank account, and you get to spend them throughout the day, so spend your calories wisely.”
She again recommends focusing on colorful foods and avoiding creamy or fried dishes. Fill your plate with colorful fresh fruits and vegetables, whole grains and lean protein, then choose one or two treats to splurge on. Creamy or fried dishes should be enjoyed in moderation.
“You are fueling your body, and you want to keep your immune system strong through the holiday season to not get sick,” she says. “It’s okay to take a small amount of a rich food or special treat you only get during the holidays, but it is better that your whole plate has a lot of color on it if you’re trying to choose wisely.”
No. 4: Watch the amount of alcohol you drink
Calories from alcoholic drinks can add up very quickly, so Buice recommends alternating adult beverages with water or other calorie-free options.
“When you’re drinking a lot of calories and eating a lot of calories, that’s when you can gain weight,” she explains. “The recommended amount is one drink for women (that’s about 5 ounces of wine or 1.5 ounces of liquor) and two drinks for men. Anything over that, you need to be very careful because you’re getting a lot of excess calories not only from the alcohol, but also what you may be mixing it with.”
No. 5: Make time to exercise
Buice encourages her clients to meet friends for walking dates rather than drinks or dinner. “It’s really important to keep your immune system strong and one of the ways that you can do that is through exercising,” she says. “It’s recommended to fit in about 150 minutes of exercise a week. Plan it in your calendar and make it part of your daily routine.”
And finally, don’t forget to enjoy the season. “These are a few tips to help you get through the holiday season, and maintain – not gain – weight,” Buice says.
“Enjoy the holiday season. It’s important to have a great time with family and friends, but also balance it with healthy eating and exercise.”
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