The season has come; time to worry about holiday weight gain. Truth is most Americans only gain between one and two pounds over the holidays, however, most hold onto those pounds, and year after year it adds up. Some strategies to prevent the weight creep:
1. Choose well: Do not try to sample everything. The more variety, the more likely you are to overeat. Pick just a few special dishes; take the time to really enjoy the food. Ask yourself if it is worth it (really, stale fruitcake?), before every bite.
2. Eat before you go: Do not starve yourself before a big meal or event. This usually backfires with gorging and extra calories.
3. Get over a setback: If you have overdone it at one meal, do not use it as an excuse to throw healthy eating out the window.
4. Drink one glass of water between every drink: Whether it is alcohol, soda or eggnog, most beverages are merely empty calories. Drink a glass of water in between and you will be less likely to over indulge on liquid calories.
5. Give what you would like to receive: If you bring a fruit basket instead of candy, your hosts and friends will be more inclined to do the same. Perhaps we can slow the regifting of cookies and candies and nudge the population into a healthier cycle.
6. Move more: If you do not have time for your regular workout, up the intensity, but go for a shorter period.
Remember, the holiday itself lasts only a few hours. It is the days after that can really add to permanent weight gain. Refuse or give away leftovers. You will be left with room for healthier choices.