Get the skinny on holiday weight gainElena L Serrano, PhD, Assoc. Professor/Extension SpecialistDepartment of Human Nutrition, Foods, & ExerciseVirginia Tech

Outline

• Weight gain and maintenance over the holidays

• Tips for a happy, healthy, weight-gain free holiday

• Q & A

From Candy to Christmas…A Cornucopia of Food

A high risk situation

More eating occasions - parties, gatherings, celebrationsCookie exchanges• More high calorie, high fat

foods and beverages

More time pressures, colder weather• Less exercise

Weight gain may be an unwanted consequence…foodborne illness too

Fact or Fiction?

• Yanovski et al. (2000) reported that healthy weight individuals gain an average of 0.9 pounds, overweight individuals an average of 5 pounds

• Change in weight and body composition was assessed over a six-week holiday period among 13 men and 21 women ranging in age from 23-61 years. Most ‘thought’ they gained weight, but there was no difference between pre-holiday weight and post-holiday weight or body fat percentage (Wagner, & co-workers, 2012)

• In another study, 65% of men and 58% of women gained ≥1.2 pounds and 50% of both gained ≥1% of preholiday body weight (Cook & co-workers, 2012)

So, why is holiday weight gain a concern?

• Past research indicates that holiday weight gain may explain 51% of annual weight gain

Who is less likely to gain weight over the holidays?

• People who continued to:• Pay attention to weight and eating• Exhibit great stimulus control, including dietary

restraint• Exercise

People who plan ahead and stick with the plan

10 STRATEGIES FOR THE HOLIDAYS

Make a plan for yourself

• Whether it be a formal written plan or a mental plan, consider which of these strategies you will embrace

1. Try to maintain your weight

The holidays are not a realistic time to try to lose weight• Many of our favorite holiday memories

surround food

2. Don’t go to a party when you’re hungry3. Don’t skip meals

• Eat a snack beforehand• Drink several glasses of water before you go

to a party

4. Place the healthiest options on your plate and eat those first

Filling up on healthy foods will help reduce your temptation to eat more than you need, especially unhealthy foods• Leafy green salads• Vegetable dishes• Raw vegetables, like baby carrots• Fruit • Lean meats or beans

5. Select only small samples of high-calorie, high-fat foods and beverages

Scan the options and decide what you will and won’t take before you get to the table• Hot artichoke dip – usually made with mayonnaise• Caramel corn – replace with popcorn• Potato latkes – consider baked, not fried• Mashed potatoes– choose mashed cauliflower or replace

whole milk and butter with low-fat milk and chicken broth

• Sweet potato casserole – roast sweet potatoes instead of dishes requiring butter , marshmallows

• Pecan pie – substitute nuts• Eggnog – typically made with cream; choose low-fat

Check out choosemyplate.gov

• Supertracker• Daily Food Plans• Calories from

Physical Activity• Empty Calories• Solid Fats

6. Offer to bring something that you like that is healthy

• Fruit salad• Vegetable tray

7. Put yourself out of harm’s way

Reduce temptations • Sit far away from the buffet table• Stand away from the munchies – at least an

arm’s length away, preferably in another room• Remove candy bowls from common areas –

kitchen counter, desk – so you don’t see them• Sit next to a healthy eater • If you feel like you need something in your hand,

hold a glass of water• Chew gum

8. Start new traditions

In place of cookies, suggest exchanging healthy(ier) food gifts• Homemade soup mixes• Fruit or pre-made fruit kabobs• Granola• Fancy coffee• Flavored cooking oils and vinegar• Spiced nuts• Homemade trail mix with dried fruit

Plan physical activities as part of family celebrations, such as group walks

9. Maintain exercise

• Aim for at least 30 minutes of (moderate) physical activity each day

• If you have a hard time limiting rich, holiday foods, try to compensate by exercising more

9. Ask for Help

Tell your partner, spouse, and friends what your goals are and ask them to support you by • Helping prepare healthy meals, snacks• Providing encouragement

10. PRAISE YOURSELF FOR YOUR SUCCESSES, EACH AND EVERY ONE

Q & AThank you