Plus: Our top tips for handling stress and temptation.
By Kathleen Zelman, MPH, RD/LD
WebMD Weight Loss Clinic - Expert Column
The opportunities to eat around the holidays seem endless. Couple the abundance of in-your-face tempting food with the stress of a to-do list that's out of control, and it's no wonder that we often pack on the holiday pounds.
But this year, it's going to be different, right?
Having a plan for handling all the things you need to do, in a short period of time, will help keep you sane. A few ideas to help ease the stress: shop by catalog, send out the same holiday newsletter to everyone on your list, and limit your social calendar to allow some down time. And remember, your fitness routine is a priority, even when you don't think you have time. Exercise helps you cope with stress while it burns calories and keeps muscles strong.
The 80/20 Rule
Once you gain control of your to-do list, the next (and probably the biggest) hurdle is figuring out how to enjoy the bounty of food without triggering a six-week eating frenzy.
I'm a big believer in striving for "social weight maintenance" over the holidays. That means allowing some flexibility in your eating plan so that you can enjoy your favorite holiday foods. Don't expect to be perfect around the holidays. If you factor into your plan some extra food and drink, you are more likely to keep your weight in check.
To maintain, not gain, during the holidays, follow the "80/20 rule": 80% of the time, you follow your healthy-eating plan to the letter, but 20% of the time, you may indulge in small portions of those once-a-year favorites. And 100% of the time, do at least 30 minutes a day of physical activity.
Best Bets on the Buffet
Making smart choices allows you to eat plenty of food, and not feel deprived. Here are my picks for the best and worst holiday food choices:
|Best Bets||Worst Bets|
|Crudities with salsa or low-fat dressing||Chips, creamy dips, anything fried|
|Pretzels, popcorn, baked chips||Cheese straws, fried snacks|
|Handful of plain nuts||Handful or more of candy or candied nuts|
|Fresh fruits and vegetables||Fried veggies, wings|
|Shrimp cocktail, clams, oysters, smoked salmon||Fried seafood|
|Low-fat cheeses on water crackers, low-fat crackers, or Melba toast||High-fat cheeses and crackers|
|Vegetable or broth-based soup||Cream soups or bisques|
|Baked sweet potatoes||Sweet potato casserole|
|Cranberry relish or gelatin salad||Cranberry sauce|
|Mashed potatoes with a dab of gravy, or a plain baked potato||Lots of gravy with your mashed potatoes or a loaded baked potato|
|White-meat turkey without skin||Dark-meat turkey with skin|
|Lean meats without visible fat||Processed meats, sausages, fatty meats|
|Simply prepared veggies||Veggies in cream sauces, casseroles, or topped with fried onions or cheese|
|Cornbread-, oyster- or fruit-based stuffing||Stuffing with sausage|
|Whole-wheat dinner rolls||Croissants|
|Pumpkin or mincemeat pie||Pecan pie with whipped cream|
|Fruit sorbet, sherbet, or frozen yogurt||Cake or ice cream|
|Apple cider, mimosa, or bloody Mary||Eggnog|
|Chocolate-dipped strawberries||Fruitcake or fudge|
My Personal Party Strategies
My goal is to be at a good weight before the holidays commence. Halloween is my official start date. If my weight is not satisfactory, I exercise more and swear off wine with dinner as well as all sweets and treats. All the extra Halloween candy is given away, and I keep temptations around the house to a minimum.
Over the years I have subscribed to a few basic rules whenever I go to a buffet or party:
- Always wear a snug-fitting outfit that does not easily expand. Carry a clutch bag that keeps one hand occupied.
- Eat a small but filling meal before leaving home, such as a bowl of soup or a vegetable salad, so I can resist the hors d'oeuvres.
- If I don't love it, I don't eat it. This is my golden rule at all times. I hate wasting food, but I hate extra pounds even more.
- No lingering around the buffet table, bar, or appetizer or dessert display.
- Limit cocktails to two, with sparkling water and lime rounding out the evening.
- Engage in mindful eating: make a plate of food, sit down, and enjoy. This helps me recognize when I'm full and means I'm less likely to mindlessly eat the rest of the evening.
- Follow the 80/20 rule and indulge -- but just a little, and no second helpings.
I Can't Believe I Ate That!
The best-laid plans sometimes fail. If you go overboard, don't beat yourself up. Just brush it off, exercise a little more the next day, and learn from it so it won't happen again at the next holiday function.
Establish your own personal ground rules and do your best to stick to them, and don't forget to exercise daily. And remember to relax, the holidays are supposed to be fun! Enjoy.
Originally published: Dec. 8, 2006
Medically updated: Oct. 31, 2007
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