Tips to Avoid the Holiday Weight Gain

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by Stephanie Nesbitt

The last few months of the year can be one of the toughest times to stick to health and fitness goals. With all the holiday candies, drinks, and excess in food, it’s almost impossible for the average American to not gain a few inches. The average American however only gains about one pound during the holiday season. The downfall is that most don’t try to lose it the rest of the year. So each year when people gain that one pound, it adds up over time; adding to the obesity epidemic we currently have in America. According to the Centers for Disease Control, 33.9% of U.S. adults are overweight and 35.1% are obese. Fitness alone is not enough to maintain the health of an individual; especially during the holiday season. Most Americans don’t get enough exercise throughout their day to begin with, and to keep up with the amount of calories that are taken in is nearly impossible. Proper nutrition is also needed for one to truly reap the benefits and live a healthy lifestyle. Healthy nutrition choices are pertinent to not gaining that extra pound during the holidays. Here are a few tips to aid in good nutrition choices during the happiest time of the year:

  • Have a small snack before going to any holiday parties; never show up starving with the mentality you will save all your calories for that one party.
  • Don’t stand near the food table and only use small plates.
  • Limit your alcoholic drinks to just one (alcohol is loaded with calories and tends to lower inhibitions and increases your likelihood to drink or eat more).
  • If you must have dessert, go for the lower calorie ones (i.e. fruit based).
  • Eat mindfully. Don’t keep eating just because something is tasty. It is okay to say no thank you. Listen to your body.
  • Don’t restrict yourself, but eat in moderation.

Resources:

Centers for Disease Control and Prevention. (2014, September 9). Adult obesity facts. Retrieved from http://www.cdc.gov/obesity/data/adult.html

Croteau, J. (n.d.). Avoiding holiday weight gain (L. McKenna, Ed.). Retrieved from http://web.stanford.edu/group/bewell/cgi-bin/bewell- wp/avoiding-holiday- weight-gain/

Ellis, G. (2012). Take steps to prevent holiday weigh gain. Philadelphia Tribune, 129(1), 9A.

About the Author:

Stephanie Nesbitt obtained her Bachelors in Exercise Science from California State University at Fresno. She completed her Masters in Exercise Science from California State University at Long Beach in 2015. Stephanie has been involved in athletics most of her life—softball, volleyball and horseback riding were her favorites growing up. Today, Stephanie enjoys running. She partakes in service-learning opportunities in her community as well as educating individuals on the benefits of quality exercise and nutrition. Her motto is, “feel fit, be fit, look fit.” Stephanie has been with BaySport since September 2015.

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