Add Joy, Not Pounds, With Holiday Spirits
Tackle diet worries with real solutions during the holidays
By Leanna Skarnulis
Reviewed By Brunilda Nazario, MD
The holidays can put even the most diligent dieter in worry mode. Afterall, 'tis the season to encounter all of your favorite foods -- including many that can tip the scale in the wrong direction. But some experts suggest the holidays may be a time to put your diet on cruise control.
"If you weigh the same on Jan. 2 as you did the day before Thanksgiving, declare victory," says clinical psychologist Gerard J. Musante, PhD. "Don't try to lose weight over the holidays. Instead go into maintenance mode." This advice comes from the man who pioneered a behavioral approach to weight management and founded Structure House, a residential weight loss program in Durham, N.C., 25 years ago.
So you have the best intentions of getting through the holidays without gaining weight, but your resolve vanishes with one or two drinks of wine, beer, or eggnog. Three experts talked to WebMD about the effects of alcohol on eating behaviors and how you can stay in charge of your eating and enjoy the holidays at the same time.
Alcohol Is Sneaky
Logic would tell you that if you consume 300 calories by drinking two beers, your body will compensate and you'll eat less than if you hadn't had the beers. Not so fast. "Fluid calories from alcohol don't give as strong a feeling of fullness, so people tend to eat more," says Richard D. Mattes, MPH, PhD, RD, who has conducted research on the subject. Mattes, who is professor of foods and nutrition at Purdue University in West Lafayette, Ind., notes that other beverages such as soda, fruit juice, sports drinks, or specialty teas or coffees have a similar effect.
But on the flip side, those calories from moderate use of alcohol may not do as much damage as calories from pecan pie. Mattes points to studies showing that moderate drinkers weigh no more than abstainers. In these studies, the drinkers and abstainers took in the same number of calories from food, but the drinkers added calories from alcohol.
"If they're taking in more calories, how can they weigh the same or less?" asks Mattes. "It's a fascinating issue and an open question as to how efficiently energy from alcohol is used."
Should You Eat Before a Holiday Event?
Try to follow your normal routine, says Pat Vasconcellos, RD, spokeswoman for the American Dietetic Association. "Eat in the morning and have snacks as usual. Don't think because you're eating dinner at 5 p.m. you should skip your snack at 3 p.m. Eating the snack will take the edge off your appetite."
She says that having food in your stomach is also important to slow the absorption of alcohol. Mattes agrees but says eating before a holiday event won't necessarily reduce your calorie intake. "If you eat a snack, the question is whether you'll continue to eat what you would have eaten had you not eaten the snack or if you'll eat less. If you eat the snack far in advance, its effect on the next eating occasion will be very minimal. If you've added an eating occasion to your day's regimen, it might be counterproductive."
Chances are you've been around this block before. You'll know if eating before a holiday event will curb your need to indulge or will only compound the problem.
Have a Holiday Game Plan
"If you have four or five parties to go to, do you have to overindulge at all of them?" asks Vasconcellos, who has a private weight management practice in Boston. "One party doesn't put you over the top, but if you go to two or three parties a week you could add 700 to 1,000 calories depending on what you drink."
Musante advises avoiding alcohol altogether. "If you've been good with your diet, a small amount of alcohol might have a greater effect. For example, on a 1,500-calorie diet, a couple of drinks ? and all your best intentions go out the window."
He tells WebMD that getting through the holidays without a setback is all about empowerment. "Recognize that you've been through holidays before. Sit down and envision what you're going to encounter."
If you're going to a buffet dinner alone, first walk through the line without a plate and survey the scene. "Go off some place and think about what you can have as a structured meal. Then take the plate and execute that."
If you're with a supportive friend, try this approach: "Say 'I'll prepare your plate, and you prepare mine.' Then sit down and eat that meal, and spend the rest of the evening with sparkling water."
Then there are the family get-togethers where a relative says, "Come on, it's the holidays. Why not have another cup of eggnog?"