5 Ways to Avoid Holiday Weight Gain

Tuesday, November 30, 2010

GoLocalProv Lifestyle Editor Andrea E. McHugh

With a cup of eggnog nearing 350 calories and 20 grams of fat (which, in a world of lesser evils, is better than a 400-calories-a-cup hot buttered rum, we suppose...), it’s no wonder the average American packs on 7 to 12 pounds between Thanksgiving and the Christmas holidays. Before letting calorie-laden canapés and cocktails give way to your own belly shaking like a bowl full of jelly, abide by these tips to stay fit and trim while avoiding crisp apple strudels and schnitzel with noodles.

1. Rise and Shine

Annika Fockens, a certified personal trainer with the Newport Athletic Club in Middletown and Pulse Newport in Newport and founder of Drive Personal Training, says early morning workouts that include a mix of cardio and strength work start the day off on the right note. Cardiovascular training effectively burns calories, she says, "and weight training will ensure you won't lose your much-needed muscle mass, which is responsible for keeping your metabolism going all day."

2. Get a Leg Up

Face it: after a night of champagne toasts and New Year's revelry, the last thing you’ll be looking forward to is a date with the treadmill. No need to wait for January 1 to revitalize your workout and plan a weight loss strategy. Whether you’re a novice gym rat or your workout seems to have hit a plateau, enlisting the help of a trainer, like Fockens, will get you on the right track and force you to be accountable and show up for sessions.

3. Prep, Not Pick

From pigs in a blanket to potato latkes, finger foods are as hard to resist as they are packed with hidden calories, but Fockens says they best way to avoid overindulging is to quell your appetite before leaving the house. “Never arrive at a party hungry,” she says. “Have a little protein rich snack before your party to stop your stomach from pulling you towards the buffet table.” Look for healthy options including fresh vegetables (easy on the dip), salad, fruits and light bites like shrimp cocktail. Jackie Schriber-Lane, founder of Pulse Newport, suggests going for a brisk walk or jog to rev up your metabloism before ingesting all those party calories, "and load up most of your plate with protient first." Of course, there’s no fun in a sugar cookie-less Christmas, so Fockens suggests allowing yourself three treats, “and pick the ones you really want.”

4. Quality, Not Quantity

Caramel corn, gingerbread men, pumpkin bread—they’re all amazing, but just because their a part of the holiday spread doesn’t mean you have to have it all. After enjoying healthy hors d’oeuvres, keep an eye on your main course portions. Try using a salad plate in lieu of a dinner plate so there’s less room to load up. Remember: tomorrow is another day, and the Rice Krispies will still be there.

5. Bottoms Up

It's no secret that Christmas cocktails can be loaded with hidden, empty calories. No one is suggesting staying clear of the cheer. Instead of drinks loaded with sugary mixers and syrup, says Fockens, consider a mix of vodka and (flavored) seltzer water with lemon or lime, pink champagne or Prosecco, or light beer. “Make sure you drink 1 glass of water for every alcoholic drink,” she suggests.

Photo credits: cookies, above right, Poncho Equihua; champagne, above left, ori2uru

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