Holidays are as much about food as it is about spending time with family and friends. According to a 2000 study published by the New Journal of Medicine, Americans only gain about one or two pounds during the holiday winter season. But for 64 percent of the population who are already overweight or obese the weight gain is five pounds or more between Thanksgiving and New Year's Day. Put into the mix that during winter months many Americans go into hibernation-staying indoors and not getting enough exercise-one can see why losing weight are on so many people's New Year's resolution list. I asked Jennifer Vimbor, Registered Dietician in Chicago, ILL., for some tips in managing weight gain over the holidays and she agreed.
Ms. Vimbor has a Master's Degree of Science in Nutrition Education from Columbia University in NYC. And after completing the necessary courses and internship, took the exam from the American Dietetic Association to become a Registered Dietician (RD), which she is now. She is also a certified and Licensed in Dietician Nutritionist.
Ms. Vimbor says that, "People who are dieting, watching their weight, or just trying to eat a healthier diet, are faced with many challenges over the holidays. There are usually foods that are not common to everyday life so people like to indulge because "it's only once a year." Now the problem is that "the holidays" now last from Halloween through New Years. That's over 2 months of facing non-traditional, daily foods (i.e. pies, cakes, high-fat foods, etc). One can really pack the pounds on if they're not careful."
Additionally, the holidays can be a difficult time for some. Emotional eating is very common. Here are some tips.
Tip 1- A person's goal should be to keep busy, stay positive, and eat regularly so that they do not set themselves up to overeat.
Tip 2- Ms. Vimbor recommends seeking the help of a Registered Dietician (RD). When looking for a registered dietician, Ms. Vimbor suggests that one should look for a RD whose credentials demonstrate a high level of academics and training, as well as ongoing professional education.
A RD can definitely help a person who is interested in eating a healthier diet, all year long. The RD will be able to provide relevant, up-to-date information based on the person's needs.
Tip 3- In Ms. Vimbor's opinion, the best plan is not to diet. Meaning, don't deprive yourself, try smaller portions, and aim for weight maintenance - not weight loss during this time. Have a taste and remember to take care of yourself.
Tip 4- Be sure to eat regularly, especially when there are holiday parties. If you eat well and drink plenty of water throughout the day, you will be less likely to overindulge at the party. Don't EVER go to a party with an empty stomach. It's a recipe for disaster!
Tip 5- Enjoy some comfort foods but in moderation, of course. Then get back on track. Just because you fall off the wagon on a Friday, it doesn't mean the whole weekend is shot. Wake up on Saturday and know it's a brand new day to get back on the wagon.
Tip 6- Substituting lower/non-fat items for those high-fat items can really help. Try one dish and see the reactions. 9 out of 10 times the guest don't even know!
Tip 7- When making losing weight a New Year's resolution, Ms Vimbor says, "Be realistic. Don't set goals too high that they're unobtainable. See a professional such as a Registered Dietician (for diet) or a personal trainer (for exercise). With these healthcare professionals, you will be able to set feasible goals and learn what will and will not work. "
Tip 8- As for diets Ms. Vimbor had this to say, "A diet is a short-term solution that someone can yo-yo with their entire life. The goal is long-term behavior change so it will last. I mean, who wants to constantly be on a diet? Unfortunately, so many Americans are regularly on one. Additionally, these fluctuations in weight can be dangerous to your body. Your body weight should really only shift within 5 pounds. "
Tip 9- As for the best way for a person to manage their weight? Ms. Vimbor response, "How much time do we have. There are so many things people can do to manage their weight. Start out with increasing fiber consumption. This has been linked to weight management, lower risk of heart disease and some cancers, a healthier gastrointestinal tract, etc. Shoot for at least 25 grams per day. You'll get fiber from whole grains, fruits, and vegetables. "
Americans Holiday Weight Gain Study content.nejm.org/cgi/content/abstract/342/12/861/
Jennifer Vimbor, Registered Dietician www.chicagonutritionist.com/aboutJennifer.html
Source: http://www.associatedcontent.com/article/442292/managing_holiday_weight_...
