by Naomi Draves and Krista Lennox
Dietetic Intern, Dietetic Services
It’s about that time of year. The weather is getting colder, the days a
bit shorter, and your jeans start getting a little tighter. We
have survived the Halloween candy and the turkey feast, and now we are
approaching the holiday parties full of merry treats.
Studies have shown that the average American gains between 0.4-1.8
pounds per year, with about one pound weight gain between Thanksgiving
and New Years. Now I know what you are thinking, one pound doesn’t seem
like much, but unfortunately recent studies have shown that the weight
gained during the holidays is not lost during the course of the year.
What does that mean? The pounds add up! Holiday weight gain can
significantly increase the likelihood of overweight and obesity in
adulthood, even when just one pound is added to your weight each year.
Some tips to help you beat the holiday weight gain: watch portion
sizes, use ingredient substitutions in holiday baked goods, make
physical activity a priority, watch your beverages, consider your
cooking methods, eat slow, and make a plan. Other tips for cutting
- Eat slowly. It takes 20 minutes to feel full.
- Don’t starve yourself before eating out. You will likely eat more if you do.
- Socialize away from the food at parties so you don’t nibble without thinking.
- When cooking, substitute non-fat yogurt for cream, skim milk for whole milk, and broth for butter when sautéing food.
- Always watch your portions.
Last Worksite Screening for 2009
Register at http://www.musc.edu/medcenter/health1st for the Dec. 10 worksite screening to be held at Hollings Cancer Center.
Friday, Dec. 4, 2009