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Turkey, stuffing, pumpkin pie, egg nog, chocolates, candy
canes, Christmas cookies and a champagne toast are all holiday traditions,
but they can wreak havoc on waistlines over the holidays.
Holiday indulgences add extra pounds fast, according to Jennifer Anderson,
Colorado State University Extension food science and human
nutrition specialist.
"It's okay to treat yourself during the holidays," Anderson said. "But
it's important to keep up with an exercise regimen to burn off extra
calories and fat, or you'll find yourself gaining weight. A small
traditional Thanksgiving meal, for example, contains about the number of
calories an active, adult man requires in one day."
Regardless of whether extra calories come from fat, carbohydrate, protein
or alcohol, the end result can be unwanted weight gain. Anything a body
does not use as energy is stored as fat, so balancing what and how much
you eat with exercise is the key to maintaining weight.
"Many indulge in eating more during the holidays, making weight loss
nearly impossible. A realistic goal during the holidays is to focus on
maintaining your weight rather than losing pounds," Anderson said.
Avoiding over-indulgence is a key factor in avoiding weight gain. Don't
starve all day to make room for a big holiday meal, which leads to
overeating. Instead, eat a light breakfast and lunch before tackling a
holiday dinner. Snacking on high-fiber fruit and drinking a large glass of
water a half-hour before a large meal will help to fill your stomach and
can help to prevent over-indulging. It takes about 20 minutes for the
brain to recognize that the body is full, so slow down when eating and
only eat until comfortable, not completely full.
Other tips Anderson suggests include:
- Hide goodies behind cupboard doors, or freeze treats for later. High-fat
and sugar treats left out are too tempting.
- Don't stand next to the food table or snack trays at parties. Move
around the party to visit with guests.
- Maintain your normal schedule; don't skip meals or interrupt exercise
routines if possible. Eating regular meals prevents overeating later in
the day and, in addition to controlling weight, exercise reduces stress,
another factor in overeating for many.
- Avoid eating turkey skin. The skin contributes about one-third of the
fat in a typical serving of poultry. Breast meat has fewer calories than
dark meat.
- Limit punch and alcohol drinks to one, and mix alcohol with a spritzer
instead of high-calorie mixes, juices or colas.
- Snack on raw vegetables, high-fiber fruits, low-fat cheeses and
high-fiber flatbreads instead of traditional crackers, chips and dips.
Choose salsa as a fat-free dip, or substitute nonfat or low-fat yogurt for
sour cream in dips and toppings.
Reporters who are looking for more information about the following press release should contact the media contact listed at the top of the release. The media contact does not have appropriate information to share with the public. Members of the public who are looking for more information should contact their local Extension office, usually listed in the county government section of the local phone book.
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Uploaded Tuesday, September 25, 2007
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