 Holiday
Eating Binge:
A Survivor’s Guide
Tips from experts on enjoying the holidays
Expert dietitians at Rhode Island Hospital and The Miriam
Hospital offer simple tips on how to enjoy the holidays while maintaining
your weight.
The holidays are a time when many people forget about eating healthy
and indulge in fattening holiday treats, often leaving them overstuffed
and overwhelmed.
“The holiday eating season doesn’t end until after Superbowl
Sunday, and some may argue that it begins at Halloween,” says
Diane Pezza, RD, a dietitian at Rhode Island Hospital. “Several
weeks of unhealthy eating binges can add to your waistline and can
be harmful in the long term. For many, it’s a challenge to
enjoy the holidays without the traditional unhealthy foods. It’s
important to find a compromise.”
People typically eat up to 25 percent more calories than normal
around the holidays, causing them to gain unnecessary weight. While
the average person might gain only a few pounds over the holiday
season, the pounds gained are not usually lost. Over time, this
contributes significantly to the weight problem so many Americans
face today. Dietitians know that with certain high-risk groups such
as diabetics and those with heart disease, even a small amount of
weight gain can be a big problem.
“For many people, the goal this holiday season should be to
enjoy the holidays while maintaining their weight,” says Mary
Flynn, PhD, RD, a research dietitian at The Miriam Hospital. “It’s
unreasonable to focus on losing weight during a time when a great
deal of emphasis is put on spending time with family over an extensive
holiday meal.”
Prevent Holiday Weight Gain
- Have a plan.
Don’t put pressure on yourself to lose weight; focus on maintaining
your current weight. Weigh yourself before the holidays and make
a plan to weigh the same on February 1.
- Skip the everyday snacks
Avoid the cheese-and-cracker portion of the party and hold out
for those once-a-year goodies.
- Limit alcohol.
Alternate every other drink—after one glass of wine, follow
it with a low-calorie beverage.
- Stick to your veggies.
We typically don’t need high levels of protein, so vegetables
are a better choice in larger portions.
- Keep a journal.
Writing down what you eat can put your eating habits in perspective.
- Celebrate without the food.
Enjoy the holidays with family and friends while meeting up for
a movie, bowling or ice-skating.
- Reduce stress and sleep well.
Reduce stress by getting a good night’s sleep and remember
not to overextend yourself.
- Celebrate with healthy alternatives.
Making changes to traditional meals can help reduce your calorie
intake.
Taking control of your eating, activity, stress and sleep can make
a positive impact on your holidays this year.
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