Preventing Holiday Weight Gain Created by Sodexo Dietetic Intern Andrea Schmidt [email protected].

Preventing Holiday Weight

Gain

Created by Sodexo Dietetic Intern Andrea Schmidt [email protected]

Objectives

• Examine statistics on holiday weight gain.

• Express 2-4 on how to prevent holiday weight gain.

• Develop a plan to prevent holiday weight gain.

True or False?The typical American gains 2 lbs. during the holiday season.

False! The typical American gains 5-7 lbs. during the holiday season.

True or False?Holiday weight gain is NOT permanent. With good intended New Year’s resolutions, people typically lose the weight shortly after the holiday season.

False!

People tend to gain the most weight for the year around this time and do not lose this weight once the holidays are over. The result is a cumulative gain, or what is called a "holiday creep.”

True or False?

Holiday weight gain is inevitable.

False!Holiday weight can be avoided with mindful eating and moderation. With a few simple strategies you can have a healthy holiday season, enjoying nutritious foods with a few splurges, that won’t require buying new pants in the New Year.

Reasons We Gain Holiday Weight

• Stress• Holiday Feasts • Tempting Treats • Holiday Parties

What contributes to your holiday weight gain?

How to Avoid the Weight Gain• Diet Consistency

*Don’t skip meals.

*Focus on a structured breakfast, lunch, & dinner.

• Exercise Consistency

*Walk it off.

• Moderation

*Choose your favorite holiday treats and eat them wisely.

Skip the DramaIf you know you cannot resist the cookie or the glass of wine, STOP resisting! Drop the All or Nothing approach.

Have the cookie, enjoy the cookie, and then move on to the vegetable crudité.

Avoiding the Temptations

Less Decision Making = Success

Be Realistic The holiday season is NOT the best time to start a weight loss program, but it’s a great time to challenge yourself to maintain your weight.

Be real with yourself and your choices. If you know you can’t have just one cookie, avoid the cookie.

SET YOURSELF UP FOR SUCCESS BY BEING REALISTIC

Tips for the Holiday Parties

• Bring a Healthy Dish

• Rethink your Drink

• Use a Smaller Plate

• Fill up on Fiber

• Slowing Down = Eating Less

VERSUS

Holiday Weight Maintenance Plan

Questions?

• Cunningham E. What's the latest on holiday weight gain? J Acad Nutr Diet. 2013 Nov; 113 (11): 1576.

• Schoeller DA. The effect of holiday weight gain on body weight. Physiol Behav. 2014 Jul; 134:66-9.  

• Wagner DR, Larson JN, Wengreen H. Weight and body composition change over a six-week holiday period. Eat Weight Disord. 2012 Mar; 17 (1): e54-6.

• The “Progression of Thoughts and Decisions” was based on a “My New Weigh” weight program exercise I learned during my elective rotation at the University of Colorado Anschutz Health & Wellness Center

References