Prevent Holiday Weight Gain

Eating well and exercising during the holidays may be important keys in the prevention of obesity. Researchers at the National Institutes of Health¿s (NIH) National Institute of Child Health and Human Development and the National Institute of Diabetes and Digestive and Kidney Diseases found that weight gained during the holiday season is often not lost and accumulates through the years and may be a major contributor to obesity later in life. 

According to NIH, the researchers found that the biggest factors that influenced weight gain were the volunteers¿ level of hunger and level of activity.  Those who reported being less active and more hungry had the greatest holiday weight gain.  With this research in mind, then, controlling hunger and being physically active are the two most important ways to prevent holiday weight gain.
 
To help control hunger, eat within the first hour after you wake up and try not to go longer than 3-5 hours without eating.  Include whole grains with protein-rich foods and/or fruit or veggies with meals and snacks.  For example, whole grain cereal with fruit, nuts and nonfat or 1% or soy milk.  For menu ideas and for your specific calorie needs, meet with a registered dietitian, who can provide you with a meal plan based on your individual needs and lifestyle. 

Plan to exercise most days of the week.  Choose exercises that you enjoy.  Exercise is a great way to control holiday stress while burning calories, both of which will help to prevent weight gain.

This holiday, consider asking for or giving healthy gifts that keeps on giving, such as a gym membership or sessions with a registered dietitian (RD).  To find an RD in your area, visit the American Dietetic Association¿s website www.eatright.org.