The holiday season is just around the corner, and for many Americans, maintaining a healthy weight during this time of year is a challenge. At Herbalife Nutrition, we wanted to dive deeper and identify specific diet and exercise patterns during the holidays and provide tips for staying healthy during this joyous time of year.
To gather data, we commissioned OnePoll to conduct a survey
of 2,000 U.S. residents. The study found that 45 percent of consumers are
giving up attempts to eat clean or lose weight until the next year.
That’s nearly half of respondents not caring about their health or weight until
after the holidays.
According to the study, the average American will gain approximately 6 pounds from
holiday food, and only 12 percent will survive the holiday season without
gaining any weight.
How are Americans gaining that much weight during the
holidays?
Let’s look at some additional findings:
- 44
percent have eaten more than one Thanksgiving dinner on the same day.
- 30
percent have eaten to the point of feeling sick.
- 40
percent have devoured so much holiday food that they’ve needed to loosen a
button on their pants.
- 79
percent said that they ate more sweets and treats at the end of the year.
On the bright side, a third of respondents have already
planned their New Year’s resolutions, most of them aiming to exercise more and
eat healthier.
The fact is, the holiday season doesn’t have to throw off a
healthy lifestyle. Health is a long-term strategy, and you don’t have to put
off your weight or health goals until next year.
How to Avoid Weight
Gain During the Holidays
Remember: 12 percent of respondents will make it through
the holidays without any weight gain, and a good 55 percent have resolved not
to abandon their healthy eating habits.
You, too, can do the same.
Here are six tips on how to survive the holidays without
gaining weight:
1. Snack before the party.
It might sound counterintuitive, but snacking is a useful
tool in combating overindulgence, albeit healthy snacking. Starving yourself
before the festivities will cause you to overeat so consume protein-rich
snacks before heading out to a holiday feast to help you
feel full and prevent you from overindulging.
2. Focus on the
people, not the food.
The holidays are about relationships, a time set apart for
reconnecting with friends and loved ones. To make the most of these once-a-year
moments, go meet and greet. Walk around, catch up with that distant cousin,
play with your new nephews, or volunteer to clean up after. As a bonus, movement
before and after the meal will help burn off calories!
3. Practice
mindful eating.
So, you’re there at the party, and it’s time to eat. The
first thing you should do is navigate the buffet table and consider your
options. Mindful eating is all about knowing what you put into your body. Limit
liquid calories such as alcohol and soft drinks, cut back on taste testing
every dish, and savor every bite.
4. Watch your
portion sizes.
If a smaller plate is available, choose that over a larger
plate. Keep meals balanced
with protein, and focus on foods with lots of fiber. While
you don’t have to count calories during the party, be mindful of how much you
eat. Definitely stop eating when you’re full. According to our holiday study,
30% of Americans overate to the point of getting sick!
5. Be
accountable to someone.
Be confident and tell your friends and family about your
health and fitness goals. Who knows? It can even be a great conversation
starter. Staying on track can be hard, especially if you are tackling it on
your own. Developing a support
system of people who know your goals, strengths, and
weaknesses can be extremely beneficial in maintaining a healthy lifestyle,
especially during the challenging times of the year.
6. Work out the
next day.
If you’re guilty of a little overindulgence, work it off at
the gym or go
on a hike. If you’re visiting your hometown, what better way
to enjoy it? Get a head start on your resolutions with a morning jog. If you’re
hitting the gym, you’ll be in luck as there will be fewer people during the
holiday season.
Maintaining a Healthy Weight
During and After the Holidays
A healthy, active lifestyle is a long-term commitment – not
something to turn on and off. But if you’ve been waiting all year to taste your
mom’s homecooked dish, please don’t deprive yourself.
Enjoy your holidays. Just don’t go overboard.
While resolutions are a great way to kick start a healthy
year, a healthy diet is a long-term solution that you’ll want and need to
practice steadily – for days, weeks, and months – for lasting results.
For best results, stick to a balanced diet that isn’t
overly restrictive, and combine it with consistent exercise to help achieve
your healthy resolutions.
NB:
Written by: Dr. John Agwunobi, co-president and chief health and nutrition officer
