Prevent Seasonal Weight Gain

The winter months mean shorter days and colder nights, but it's also the season for gaining those extra pounds around the waist. You may not notice because you’re wearing heavier clothing and coats. You may have even slacked off on your morning jog because the weather has gotten nippy out.

However, with a little planning, there are steps you can take to prevent or lessen holiday and seasonal weight gain this year.

Plan ahead

Reduce the amount of sugar and fat you consume a day or so before those holiday parties. Consider it "banking" the calories. Be sure to burn a few extra calories by taking the stairs or parking a farther away from stores and the office and walking. Even though it may be cold, the exercise is good for you. Make sure you have on comfortable shoes.

Ask about ingredients

Although many holiday treats may be high in fat, saturated fat and calories, people are becoming more aware of healthy substitutions. Some of the holiday treats may be prepared using fat and sugar substitutes. Be bold and ask your host or hostess what they used when making their entrées or treats. Explain that you’re watching your weight so they won’t be offended if you choose not to sample their special dish.

Be choosy

Select your food carefully. Try not to overindulge just because it’s the holidays and avoid seconds. Remember, most of the time, it is quite acceptable to take a half portion of a slice of pie or cake.

Go for the veggies & fruit

If there’s a fruit or veggie platter at the party, help yourself to doubles! Fruit and vegetables are generally low in calories and good sources of fiber. They are generally fat-free, with the exception of avocado and coconut, which have unsaturated fat. Watch out for the veggies. If they are prepared (boiled, steamed or grilled) rather than fresh, fats and oils may have been added for flavor.

Eat before you go

Have a light snack, half a sandwich or a cup of milk before the party. If you go with an empty stomach, you are more likely to overeat.

Start early

Don’t wait until the holidays to begin watching your weight and waistline! In fact, in October and November, try to lose half a pound a week and increase your exercise level. This may help you maintain your weight within your acceptable range and lessen the shock when you get on the scale in January.

Weigh yourself often

Experts do not agree on whether weighing yourself helps or hurts weight management goals. However, during the holiday months, you may find it beneficial to know if you are sticking with your diet plan. For some, it helps to write their weight in a calendar or journal – any place where it can be seen often.

If you make these diet and exercise changes part of your year-round routine, it may be easier to lose the weight next year. Maybe you won’t have any pounds to shed for the holidays. If you have any question, find the answers on the Ask the Nutritionist message board.