Presentation on theme: "Healthy Hibernation: Avoiding Winter Weight Gain Holly Herrington, RD, LDN,CDE Center for Lifestyle Medicine"— Presentation transcript:
Healthy Hibernation: Avoiding Winter Weight Gain Holly Herrington, RD, LDN,CDE Center for Lifestyle Medicine
Holidays ≠ FOOD! Food is everywhere during the holiday season, making it tough to stick to your healthful eating and exercise habits. With a little attention, however, you can make it through the holidays without losing track of your healthy lifestyle. Thanksgiving Christmas New Year’s ALL WINTER
Be Realistic Focus on weight maintenance vs. weight loss during the holidays. Maintenance of your present weight is a big enough challenge during the holiday season. Don’t set yourself up for failure by making unrealistic goals for yourself. Plan on NOT dieting after the New Year. Anticipation of food restriction sets you up for binge-type eating over the holidays
Holiday Weight Maintenance Yes… weight maintenance not weight loss! On average people gain ~5 pounds over the holidays… that’s 20 pounds over 10 years! IF you normally follow a strict diet.. You may gain 2x more than those who maintain a consistent diet
Remember…. December 1-24 and are not Holidays Allow yourself to enjoy the DAY – Holidays are ONE day – Keep in mind nothing is an ‘All You Can Eat’ buffet – ALL things in moderation
General Rules… Continue to purchase Healthy Foods, control portions Eat on a regular schedule Make an effort to keep your exercise schedule on track Enjoy your favorite holiday treats but take a small portion, eat slowly, and savor the taste and texture.
Daily self-monitoring helps! Pick realistic goals – Get in more fruits and vegetables when you can! Weigh yourself daily Monitor food intake – Food log – Online or written Myfitnesspal or Livestrong Track physical activity Target the reductions in physical activity Pick daily step goals Use pedometer
Average Holiday Dinner 4, 000 calories – 229 grams fat The big culprits are… – Pecan pie = 500 calories per slice (1/8) – 1 cup stuffing = 350 calories – 6 ounces dark meat = 350 calories
Healthier Thanksgiving Dinner = 1,000 calories Turkey White Meat and skin – 1 cup diced, 276 calories Bread Stuffing – 1/2 cup, 190 calories Mashed Potatoes (Whole milk and butter added) – 1 cup, 237 calories Whole Kernel Corn (Canned) – 1/2 cup, 66 calories Turkey Gravy (Canned) – 1/2 cup 60 calories Dinner Roll (White) – 1 roll, 120 calories Butter – 1 tablespoon, 100 calories Pumpkin Pie (Libby’s Recipe) – 1/8 of pie, 319 calories Calories – 1,050 Fat – g, Carbs – g carbs Protein – 97 g
Office candy (aka junk) Those mini snickers aren’t that bad… – 1 = 100 calories – X 10 = 1,000 calories – = gain ½ pound per week or 25 pounds per year!
To burn off those 1,000 calories you’d have to do: 1 hour elliptical (500 calories) + 60 minutes weights (300 calories) + 1 hour yard work (or stringing the lights up) (200 calories) 3 hours total of physical activity!
Beware of the Leftover Factor Holidays are one day. – If you keep it you will eat it – Only make enough to serve the amount of people present – Send leftovers home with guests – It will be wasted one way or the other
Use a Plate (and make it a small one). When eating, aim to eat all meals or snacks off of a plate instead of mindlessly munching while socializing, watching TV, or when in a hurry. – keep track of your portions better than mindlessly popping food in your mouth. Popcorn, gummy bears A small plate can allow you to enjoy some of your favorite foods but you will stay in control of portions better if you use a small plate and do not go back to reload the plate.
Prioritize Favorites The more variety we have the more we eat. Decrease the variety you are eating by only picking your 3-4 absolute favorites at each holiday event and forgo the rest. If you know that you have 3 or 4 events in one week, pick one of those events that you will splurge and then be conscious to scale back at the other events.
Party Time! Eat a snack before you leave home. If you arrive at a party starving, you’ll be more likely to overindulge. – Stick to your regular eating schedule! Survey the entire table before you take any food. – Why waste calories on foods that don’t bring you pleasure? Do not graze. Try not to hang out near the food. Make it a priority to enjoy the circus first (friends, family, table settings, flowers, etc.) then your favorite holiday foods.
January Junction New Year’s Resolutions! – Like babies, they’re fun to make but extremely difficult to maintain. – Don’t set yourself up for failure 1 of 3 Americans resolve to better themselves in some way. While about 75% of people stick to their goals for at least a week, less than half (46%) are still on target six months later (2002)
Goal Setting: Be Specific What do you want to improve? – Weight loss – Improved glucose control – Increased time, weight, or repetitions of fitness goals – Increased activities of daily living – Stress management (increase exercise!) – Decreased lipids (cholesterol, triglycerides) – Save money, see friends more often – Set ATTAINABLE GOALS
Goals Personalize your goals. Set goals that are within your capabilities and take into account your limitations. – Think about your personal fitness level, health concerns, available time and motivation. Tailoring your expectations to your personal situation helps you set achievable goals. – SCALE of 1-10, how achievable is this? You should be at a 7 or higher! Aim for realistic weight-loss goals. Healthy weight loss occurs slowly and steadily. – Aim to lose 1 to 2 pounds a week. Losing weight more rapidly usually means losing water weight or muscle tissue, rather than fat. Focus on the process. Make your goals "process goals," such as exercising regularly, rather than "outcome goals," such as losing 50 pounds. – Changing your process — your habits — is the key to weight loss. Make sure that your process goals are realistic, specific & measurable. For example, set out to walk for 30 minutes/day, 5 days a week.
AFTER the Holidays Avoid the temptation to Diet – No fad diets, juice cleanses PLANNING is KEY – Track Your Food – Meal plans Helps avoid eating “whatever” – Set an exercise Schedule Start planning activity NOW Start practicing NOW
Calories Count! How to find them? How to cut them? A calorie is a unit of measurement that measures the amount of energy contained in a food or beverage.calorie 3,500 calories = 1 pound body weight – 500 less calories per day = 1 pound per week weight loss
#1 LOOK AT CALORIES: See how many calories are in each product (aim for 1200 calories/day or 300 calories/meal) #2 SERVING SIZE: See per serving size how many calories are in each serving size (Ex: if there are 2 servings per container you have to multiple the calories by 2 if you eat the entire container)
Log your food One of the most important behaviors during this high risk time is to record everything you eat. Logging will help increase mindfulness of eating decisions and help you keep tabs on your portions. Research shows logging works, so give it a try from now until January 1 or even through the month of January.
Resources Food Logs Online: – My Fitness Pal: – My Pyramid (USDA): – The Daily Plate: – Calorie King: Phone Applications: – Livestrong – MyNetDiary – Lose It! – Spark People
Meal Planning is KEY When you fail to plan your plan to fail – Being prepared helps you prevent eating unhealthy foods Healthy winter “comfort foods” – Soups, crock pot meals – Low calorie “goodies” Pre-cooked foods Make it convenient!
Maintain perspective Overeating one day won't make or break your eating plan. It takes days of overeating to gain weight. If you over-indulge at a holiday meal, put it behind you. Return to your usual eating plan the next day without guilt or despair.
Exercise Schedule NOW is the time to PLAN for exercise Come five o'clock, when it's pitch black and cold out, you're a lot more likely to go to your warm home and watch TV if you don't have a regular fitness schedule that includes a variety of types of exercises.
How Much? For weight loss: – 300 minutes per week – minutes per day For weight maintenance: – 150 minutes per week – 30 minutes per day – Walking 10k steps per day
Exercise Log Keep track of your activity – MapMyRun or MapMyWalk.com – My Pyramid Tracker – Google Maps Pedometer: – FitBit, Jawbone, Garmin, FuelBand – New Lifestyles – Accusplit Pedometer
Contact Info Erin McCarthy MS, RD – or Holly Herrington MS, RD – or Appointment Services – – Location: 19 th Floor Galter Pavilion, Suite 100
QUESTIONS? Thank YOU! Center for Lifestyle Medicine