Keep the holiday weight off

You Tell Us

What do you do to keep weight off during the holidays? Let us know and we'll share your strategies in December's e-PlanProfessor.

Spoil your appetite and your taste buds

A filling, low-calorie snack half an hour before a meal will cut down your urge to gorge. Just make it interesting. Let's face it - a cup of celery sticks isn't going to curb your hunger for long.

• Have a piece of whole-wheat toast with half a tablespoon of reduced-fat peanut butter and a schmear of apple butter. Wash it down with a glass of low-fat milk.
  
  
• Munch apple slices with a tablespoon of reduced-fat peanut butter for dip.
  
  
• Make celery sticks more fun. Try some "Ants on a Log" - fill celery with peanut butter and line up raisins on top.
  
  
• Crunch on veggies - and not just carrots and celery. Slice up jicama, cucumbers, zucchini, and other crunchy munchies. Add a dash of pepper for some zing.
  
  
• Make an easy, fun veggie dip by stirring powdered dip mix into plain fat-free yogurt or blending salsa and low-fat cream cheese.
  
  
• Mix fresh fruit into plain or vanilla fat-free yogurt - you may find you like it better than the pre-mixed, sweetened variety!
  
  

It's true that foods like peanut butter and cream cheese are bad for you in large quantities, which, unfortunately, is how many of us eat them. But when you measure carefully and use small amounts of those tasty foods as trimmings for healthier choices, you spice up your snacks and make them more satisfying - and you won't be as ravenous at dinner time!

Step away from the chip bowl

On the other hand, what can you do if every time you turn around, someone puts more potato chips on the table? Well, if you just can't leave them alone, the solution is simple: Leave the room. Or ask your host if he'd mind covering the bowl so it doesn't call to you so loudly, then keep your back to the bowl or move away. If you're not looking right at something, it's easier to ignore.

Shrink your plate and your intake

Less surface area means less room for food. If your host sets out two sizes of plates, use the smaller one. Just remember: Piling your food twice as high defeats the purpose! Buffet menus usually include a wide range of foods. Make your first trip through the line a fruit-and-veggie run. Eat healthy portions of good crunchies, and you won't want as many sweets.

At sit-down dinners, you can do several things to eat less, including:

• Finish your salad. Just as with snacking ahead of time, you won't be as tempted to stuff yourself when you get to the main course or dessert.
  
  
• Eat slowly. It gives your stomach time to tell your brain you're full.
  
  
• Put your fork down between bites. You'll eat more slowly and feel less compelled to clean your plate. You'll also enjoy your food more when you take time to really taste it.
  
  
• Limit alcohol. It's not just that alcohol is empty calories. When you drink more, you're likely to eat more. Have a glass of water with your salad, and during the meal, make a point of taking two sips of water for every one sip of wine.

Know yourself

Feeling hungry isn't the only reason people eat - or overeat. Strong emotions - frustration, anxiety, even happiness - can trigger strong feelings, and some people substitute extra helpings in place of dealing with stressors. At holiday time, you may find you're working hard to be nice to Uncle Marvin, who's driving you crazy, and you're eating more potatoes and gravy to keep from throwing your fork at him. And you may be so delighted with your new niece that you just have to celebrate her arrival with another slice of double-chocolate cake.

If you eat more when your emotions are high, start thinking now about how you'll manage. Keep a list for a couple of weeks of all the stressful situations that could arise over the holidays, then list ways you can handle them. Just remember, your second list should not include ice cream!

Plan to succeed

The worst thing you can do is wait until Thanksgiving week to start thinking about eating sensibly. Start working these ideas into your daily routine now and get a head start on the holiday onslaught of too much food. You can also start measuring your portions at meals, so when Grandpa passes the sweet potato casserole with the marshmallows, you'll know what half a cup - a sensible serving - looks like. By the time Thanksgiving rolls around, you can be in the habit of filling your plate wisely, taking your time, and savoring your food.

One last thing

It's true - a vigorous workout can reduce the temptation to overeat. The catch is that you have to work hard and break a sweat! Swimming doesn't work, because the water temperature cools your body even though you're working really hard. In response, your body begs for foods that provide insulation, like extra yeast rolls and stuffing. On the other hand, if you go for a run or ride your bike several miles an hour or two before dinner, your body will start to think it's over-insulated, and your appetite will decrease.

The bottom line

It may seem tough not to eat too much when Grandma's pushing cookies or Dad's talking about deep-frying the turkey this year. But you can do it. Enjoy healthy snacks so you don't overdo it at mealtime. Start now to get the hang of portion control. Remind yourself to focus less on the food and more on the fellowship. And enjoy your holidays!

For more information:

Check out this section of MyHumana for nutrition and weight management information.

How does exercise influence the appetite? - an interesting article on exercise and eating at BodyandFitness.com

Fruits & Veggies Matter: Eat a Colorful Variety of Fruits and Vegetables Every Day for Better Health | CDC - a fun Website with lots of information about the importance of fruits and vegetables, and interactive resources to evaluate your eating habits

Nutrition Resources for Health Pros: Weight Management R2P Series | DNPAO | CDC - links to some informative brochures and articles about energy density and other nutrition topics

Physical Activity: Introduction | DNPAO | CDC - links to information about the value of physical activity, suggestions for fun things to do, and even a strength-training plan for older adults