EXPERT'S CORNER: Tips for surviving the holiday buffet

 

by: Jim Fessenden, UMass Medical School Communications

 

Homemade pies, plates of cookies and dinner with all the fixings. It’s not hard to see why many people tend to overindulge during the holidays. But that overindulgence has consequences. Studies have shown that Americans put on 5 pounds during the holiday season, but lose only 4 pounds over the course of the year. As the years build up, so does that weight.

Keeping the weight off during the holiday season isn’t as difficult as people may think, according to Barbara C. Olendzki, RD, MPH, assistant professor of medicine and director of nutrition in the Division of Preventive and Behavioral Medicine. It can be as simple as trimming the intake of goodies during the holidays by 3,500 calories—roughly the amount it takes to put on a pound of weight.

Olendzki offered some tips on how to avoid holiday weight gain while still enjoying the festivities: 

  • Make activity part of your daily routine. Easy-to-do activities, such as taking the stairs or parking farther away when out shopping, may seem inconsequential, but over time they add up and can help keep the holiday weight off.
  • Try to limit opportunities for overindulging at office parties or family get-togethers by keeping healthy snacks with you. Having a bag of carrots or small box of cereal to snack on instead of cookies can help cut down on your caloric intake.
  • Drink more water. Stay away from a second trip to the buffet table by consuming more water. Not only does it keep you from overeating, water has fewer calories than alcohol or sugary drinks.
  • Be aware of what foods you are likely to over consume and steer clear of them. Whether it’s chocolate candy or salty potato chips, we all have foods that we are susceptible to, said Olendzki. By knowing what those foods are and avoiding them, you are less likely to regret it later.
  • Stress can play a significant role in our desire to eat—especially calorie-laden comfort foods that make us feel better. Reducing stress is a great tool in reducing the desire to eat. Olendzki recommended taking several moments during the day to relax by using mindfulness techniques. “Take a moment to just breathe and enjoy the season,” said Olendzki.

For more information on nutrition counseling, visit the Center for Integrative Nutrition and check out its cookbook for healthy recipes.