how to manage your weight during the holiday
TRANSCRIPT
Allison Miner, MS, CNS, LDN
Do not try to lose weight.
Instead, put your energy on maintaining your weight from Halloween through New Year’s.
Trying to lose weight during this period is a no-win proposition.
Take the burden off yourself and enjoy the holidays…within reason.
You plan your income.
You plan your hair appointments.
You plan your work day.
When you plan your menu, you take control over what you eat.
Taking control over what you eat will help you control your weight.
In order to “stay
awake,” many will rely
upon eating as a way to
stimulate the senses.
This leads to weight
gain.
By going to sleep
early, you avoid
excess
calories, reduce
stress, and take
control over your
diet. This leads to
better weight
maintenance.
Go to the
grocery
Cook
Eat out
Attend a party
If you know you
are going out or to
a party where
there is lots of
delicious food that
you will want to
eat, adjust your
food intake before
and after the
event.
Often we are thirsty but it manifests itself as hunger.
This causes us to eat when what the body really craves is drink.
Drink water before you eat.
Drink water throughout the day.
Drink water after you drink alcohol.
Living species desire food and seek it out.
That’s just a biological fact and ensures survival so we are simply obeying the rules of biology when we eat food that we see.
As much as possible, stand or sit away from food and food displays.
This is especially true at a party with a buffet.
Practice saying NO to food that is not part of your planned menu.
Know what you are going to eat before you go.
If you don’t stand for something, you’ll fall for anything!
Lose clothes allow
us to eat without
consequences.
They stretch in
just the right
places.
Eliminate these
clothes from your
wardrobe except
when exercising.
We all know we
must exercise
to stay fit.
But, how much
exercise is
needed in order
to eat what we
like?
1 slice of cheese pan pizza = 1 hour +
10 minutes of tennis (650cals)
20 oz Caffe Mocha with Whip Creme =
40 minutes of swimming laps (400 cals)
2 Godiva Chocolate Truffles = 20
minutes of biking (200 cals)
1 tablespoon of oil = 30 minutes of
raking leaves (120 cals)
1 bagel & creme cheese = 2 hours and
30 minutes of dancing (500 calories)
1 slice of NY Style Cheesecake = 2 hours
and 40 minutes of walking (700 cals)
Small slice Apple Pie = walk 36 minutes
or jog for 10 minutes to burn that off.
6 oz Cheesecake = walk 2 hours and 28
minutes or jog for 39 minutes
9 oz Chocolate mousse = walk 2 hours
and 32 minutes or jog for 40 minutes
2-3 scoops Ice Cream = walk three hours
and 42 minutes or jog 59 minutes.
Celebrate, rejoice, and enjoy the
holidays!
Focus on connecting with others
NOT with food.