Rely on Diet, Not Exercise to Lose Weight Over the Holidays

Dec 5, 2010 Tracy Rose

Diet Down Over the Holidays to Lose Weight - Tibor Fazakas

Planning to lose weight in the new year may be jumping the gun if you haven't made it through the holidays yet. Many people gain a few pounds during the winter holidays. You can stop holiday weight gain by having a game plan.

The OPEN (Observing Protein and Energy Nutrition) study by the National Cancer Institute found that exercise didn't help people lose weight during the holidays. Holiday weight gain happens just as easily for those who hit the gym as those who don't. The results of this study suggest that diet plays a bigger role in weight loss and maintenance during the holidays.

This study reminds us to rely on diet, not exercise to lose weight over the holidays. It would take hours, if not days, to burn off the extra calories taken in during a traditional carb-laden holiday meal. Instead, use these tips to keep calories down without depriving yourself.

• Be consistent. Don't skip meals to make room for one heavy meal later in the day. Eat breakfast and small meals throughout the day to keep hunger at bay and prevent overeating at later meals.

• Plan to cheat. Feeling deprived after the holidays because you didn't get to eat your favorite annual treat can lead to bad choices and binge eating. Instead, carefully choose one or two foods you have to have and enjoy a small portion of them. Get rid of any leftovers so you aren't tempted to go back for more later.
• Find new ways to celebrate. Stop using food to celebrate. Enjoy conversations with people, holiday music, stories, decorating, crafts or create a new tradition for your family.
• Watch out for food pushers. Diet saboteurs may not intentionally try to get you off your diet, but they can be relentless in forcing you to accept food. Its okay to politely decline the food and stick to your plan.
• Keep holiday stress under control. Allowing the stress of the holidays to take over will backfire on your weight loss goals. Don't take on too many projects or leave shopping, cooking and cleaning until the last minute. Tackle projects one at a time, only take on what you know you can handle and keep your weight loss goals in mind.
• Don't use exercise as an excuse to eat. No matter how good your intentions are, you will not be able to burn off the excess calories you'll eat over the holidays. Dieting down and cutting back on calories is the best way to maintain weight over the holidays. It is a slippery slope to think that you can burn off excess calories by spending extra time at the gym. Eat and exercise in moderation.

Dieting down during the holidays can be a challenge, but it is possible with a sensible weight loss plan. Remember that when it comes to holiday weight gain, its diet, not exercise that that makes a bigger difference.

Resources:

Mayo Clinic.“Tips for Preventing Holiday Weight Gain,” Jennifer Nelson and Katherine Zeratshy. Dec, 2009.

WebMD. “How to Beat Holiday Weight Gain Odds,” Colette Bouchez. Sept, 2008.

Copyright Tracy Rose. Contact the author to obtain permission for republication.

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