Statistics tell us that the “average” American gains about seven pounds over the holidays.
During the holidays, people are under more pressure to eat high-fat, high-calorie foods they might not usually choose. In addition to this, we are all genetically coded to eat more when there is an abundance of food in front of us. This promoted survival in our ancestors, but in modern times, this is not helpful to our waistlines.
The news media tells us daily that children are becoming dangerously obese. Diabetes rates are skyrocketing, even in children as young as five years old. Take time to sit back and look at our food choices during the holiday season.
Let’s look at a few easy tips to help everyone stay healthy and avoid crash-dieting after the first of the year. Remember 100 extra calories per day = 36,500 extra calories, or ten pounds per year!
The holidays are a good time to:
Get some exercise. Exercise is of MAJOR importance in weight loss and diabetes prevention for both adults and children. The best time to exercise is before a big meal. It gets your metabolism revved. If you have diabetes, it may also prevent a blood sugar rise after that meal. Make time to exercise- it can reduce your risk of a heart attack by 50%!
Lack of exercise is a main reason why we are becoming obese as a country. Kids are gaining weight from not walking. Think about getting some pedometers for stocking stuffers – 10,000 steps per day is the new rule for fitness!
The holidays can also become a stressful time for some and downright depressing time for others. Many studies suggest that exercise, especially when done on a regular basis, helps our body make more natural mood elevators that calm us and reduce our feelings of stress at the same time.
Fiber is essential. Eat a high fiber cereal with at least 8 grams of fiber in the morning. This will help you feel less hungry and decrease the temptation to overeat. Women need 25 grams of fiber per day while men need at least 34 grams.
Share a meal. A single meal in a restaurant contains at least 1,600 calories, or even as much as 2,200, more than most of us should have for the whole day. Split a plate with a friend, take some food home, eat from the senior menu, or choose low fat menu items.
Avoid liquid calories. Sodas, juices, and spirits may be contributing thousands of extra calories — drink water instead! More water makes us feel less hungry; water is essential at times of the year when tempting food is everywhere. Flavored waters are tasty and calorie-free.
Plan healthier desserts. Pumpkin or sweet potato pies are sources of beta carotene and fiber and are much lower in fat, sugar, and calories than cheesecakes and pecan pies. You can also substitute 2% or skim for whole milk in most recipes.
Cut back on saturated and trans fats. Recent books talk about “bad carbs,” when in fact; fat is the major source of calories in most food. Fat contains over twice as many calories per gram as protein or carbohydrates.
Some fat is necessary for your body to function correctly, but foods like chips, pizza, cheeseburgers and fries, salad dressings and cheesecake are high in unhealthy fat. Choose healthier fats like olive oil and avocado.
Accountability counts. Encourage yourself and others by agreeing to make healthy choices together. If you want others to be more active, be active with them. Meet a friend for a healthy lunch. Exercise with a partner or as a group. You’re much more likely to stick with a new behavior if you have a health buddy!
Remember how much more fun life was when you felt GOOD? Make a pledge to stay healthy and help your family and friends stay healthy, too.
7 POUNDS!!! Yikes! These are some great tips. Another good one is get smaller portions, don’t feel like you need to pile your plate sky high.
Thanks for the help!