You won’t gain weight from one day of overeating. Once done, sip on a glass of water, pop a mint, chew gum, brush teeth, or gargle… and enjoy friends and family.Maintain perspective. Try a piece of fruit, light yogurt, or a string cheese before you go – DON’T go without eating before parties!Īnd here they are…the Holiday Tip Parade:Avoid recreational eating. Will keep you aware and accurate (both under- and over-estimation of calories can be problematic).Take small healthy snacks when you go out shopping.Eat a light snack before holiday parties. Begin before holiday parties/eating begins it’s important to be aware of what your weight is doing.Record eating and calculate calories. Set a limit of how much you can have at a party in advance.Īnd here they are…the Holiday Tip Parade:Weigh and graph weight daily. It’s easier to deal with a situation if you have planned ahead. if still hungry 20mins later, have a healthier snack.Make a plan. actual hunger (physiological)? If craving or you’re unsure, remove yourself from the situation and distract yourself. Anticipation of food restriction sets you up for binge type eating over the holidays.Food cravings (psychological) vs. Set realistic goals for the holiday season.DON’T plan to diet after New Year’s. 3333 calories)Ĭalorie Counts of Our Holiday FavoritesTraditional Meal3333 Calories~ 11 hrs of walkingVS.Modified Meal1264 Calories~ 4 hrs of walkingIs the traditional meal so much better than the modified meal that it justifies 7 hrs more of walking?Īnd here they are…the Holiday Tip Parade:Focus on weight managementvs weight loss during the holidays. Sweet Potato Casserole (1/2 cup sweetened with splenda, minus nuts or marshmallows) ~ 160 calsĢ glasses of unsweetened beverage or punch ~ 0 calsġ slice lowered fat pumpkin pie and 1 Gingersnap Christmas cookie ~ 346 cals Total Calories ~ 1264 calories (vs. Mashed Potatoes (½ cup mashed potatoes made with skim milk and no calorie butter) ~ 100 cals
Stuffing (Try cutting to ½ cup boxed stuffing prepared with no calorie refrigerated butter spray) ~ 110 cals Sweet Potato Casserole (1 cup) ~ 489 calsĢ glasses wine, sweet tea, or punch ~ 300 calsġ piece pumpkin pie and 2 Christmas cookies ~ 840 calsTotal Calories: ~ 3333 caloriesĬalorie Counts of Our Holiday FavoritesModified MealTurkey (3 ounces of white and dark meat without skin) ~ 128 cals Mashed Potatoes and Gravy (1 cup) ~ 270 cals
Stuffing (1 cup of homemade stuffing) ~ 400 cals I’ll do better with my weight through the holidays than if I hadn’t resolved to lose weight in the new year.”Trueįalse**Here’s the math** 3500 - 1650cal (metabolism) = 1850cals excessġ850cals/300cals (burned/hr walking 3mph) = ~6 hrsCalorie Counts of Our Holiday FavoritesTraditional MealTurkey (3 ounces of white and dark meat with skin) ~ 254 calories I’ll do better with my weight through the holidays than if I hadn’t resolved to lose weight in the new year.”TrueįalseHoliday QuizHow long would it take a female (180 lbs) to walk off (at 3mph) the excess calories consumed on Christmas Day?90 minutes 3 hours6 hours7.5 hours“I plan to lose weight after the holidays. Holiday QuizHow long would it take a female (180 lbs) to walk off (at 3mph) the excess calories consumed on Christmas Day?90 minutes 3 hours6 hours7.5 hours“I plan to lose weight after the holidays.
Holiday QuizHow many calories in a traditional piece of fudge (3 oz)?250 calories350 calories450 caloriesBefore a holiday party, you should consume as few calories as possible to save calories for the party.TrueįalseHow many calories does the average American consume on Christmas Day?2500 calories3500 calories 4000 calories However, we don’t do so well at losing it!Weight Management 101Calories OutCalories In How much weight do the holidays bring?0-1 pound1-3 pounds3-5 pounds5-10 poundsFrom mid-Nov to mid-Jan: 0.81 pounds(Yanovski et al., 2000) How much weight do the holidays bring?0-1 pound1-3 pounds3-5 pounds5-10 pounds Brown, Ph.D.Tonya Turner, R.D.Copyright © 2007 MUSC Weight Management Center MUSC Weight Management Center presents:TIPS FOR ENJOYING THE HOLIDAYS WITHOUT THE WEIGHT GAINJoshua D. Tips For Enjoying Holidays Without Weight Gain
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