University of Wisconsin - Extension

Contact: Susan Nitzke, susan.nitzke@ces.uwex.edu, 608-262-1692

Madison--Tempting holiday treats seem to be everywhere this time of year, and they can be hard to resist if you’re trying to maintain a healthy weight.

Researchers have found that almost all the weight people gained in a year could be explained by the extra pounds they put on over the holidays. Even gaining as little as a pound or two each year can add up to some unwanted health concerns down the road.

"Most people can avoid gaining that extra couple of pounds by following a few simple rules, " says Susan Nitzke, PhD, RD, an Extension specialist in nutritional sciences at the University of Wisconsin-Madison.

It sounds simple—calories provide energy and if you take in more calories than you burn off in physical activity, you will gain weight. To maintain a healthy weight, you need to balance the calories you take in with the calories you burn off.

Here are tips to help you enjoy yourself and still stay within the boundaries of healthful eating—or recover quickly when your diet plans begin to go awry.

• Keep active. Researchers reported that those who were less active gained the most weight during the holidays. Keep up your regular exercise. Add simple activities to your routine such as taking the stairs instead of the elevator, or adding a few minutes of brisk walking every time you go to the mall.
• Schedule celebrations around usual meal times when possible. Celebrations held outside of normal meal times are an invitation to load up on extra calories.
• Minimize your intake of soda and other sweetened beverages. A 16-ounce glass of punch or lemonade contains more than 200 calories. Be conservative with fruit juices, too, since they are also high in calories. Instead choose calorie-free water or low-calorie beverages such as skim milk, unsweetened coffee/tea or diet soda.
• Limit alcohol consumption. A single shot of liquor, about two ounces, is nearly 125 calories. Five ounces of wine or a 12-ounce beer is around 160 calories, and mixed drinks are even more. In addition, alcohol can weaken your resolve to eat moderately.<'li>

• Choose low-calorie foods that fill you up. For example, start your meal with a small salad or soup, skip seconds on mashed potatoes and gravy and fill up on vegetables instead. For dessert, consider fruit or sorbet instead of rich cakes, cookies and pastries.
• Avoid foods that are high in fat. Drink low-fat or skim milk, pass up the butter, remove the skin from fried chicken, cut away visible fat from meat, choose baked potatoes instead of french fries, and use only tiny amounts of gravies and rich sauces.
• Eat a healthy snack before you attend a holiday party. An apple, a cup of yogurt, a piece of celery with a little peanut butter, or a few carrot sticks will take the edge off your appetite, making you less likely to eat too much because you’re starving.
• Use smaller plates. Studies show that people generally eat everything on their plates, and smaller plates will help reduce the portion sizes of food you take from the buffet table.
• Prioritize your choices. Size up the buffet table and the beverage choices and pick and choose a few of your favorites, rather than sampling everything that’s available.
• Eat slowly and savor your food. Don’t wolf down calorie-laden foods only to realize later that you’re feeling stuffed without having taken the time to really enjoy the food’s flavors and textures.
• Weigh yourself regularly. As soon as your belt starts to feel tighter or the scale shows an extra pound or two, you’ll know it’s time to cut back on calories or boost your physical activity to maintain a healthy weight.

Rich holiday foods can be tempting, but a little planning for sensible eating and exercise will help you enjoy your favorites without abandoning your long-term health and fitness goals.