Don't Gain Weight During the Holidays
Moving to maintenance makes it easier to join the fun -- and stick to your plan for the long run
Getting through the holidays can be daunting, but it doesn't have to be that
way. You really can have your cake and eat it, too, if you embrace the goal of
maintaining your weight -- instead of struggling to lose more weight -- until
the New Year.
The holiday season really is not about deprivation or dieting. It's a time
to celebrate with family and friends, and to enjoy the festivities. The
challenge is to do it without gaining back any of the weight you've worked to
Let's face it; dieting is hard enough most days of the year. But coping with
holiday stress, along with all the high-calorie celebrating, makes it
especially difficult to avoid unwanted pounds during the winter holiday
Diets tend to fail more often this time of year than any other time. In
fact, most adults gain about one pound during the holidays.
As the holidays approach, you have two healthy choices: to stick with your
program and continue to lose weight (more power to you!), or to temporarily
shift into maintenance mode until the celebrating is done.
The 200-Calorie Strategy
Maintenance is not a one-size-fits-all proposition. The only real way to
determine how many calories you need to maintain your current weight is to
loosen up your eating plan a little, and weigh in regularly, to see how many
extra calories you can enjoy without gaining. For most members, this will be
around 200 calories.
Adding 200 calories is the Weight Loss Clinic's maintenance strategy for
members who have reached their goal weights. It represents a cautious increase
in calories, and has been shown to be a good starting point to maintain
Try it on for size, and consider the next few weeks a practice round for
when you reach your goal weight. Keep in mind that your fitness routine should
stay the same, and regular weigh-ins are essential to ensure that 200 calories
is the right number for you.
Here are 10 tips to help you navigate the holiday season with your weight
1. Control portions. Studies have shown that the more food we're
served, the more we will eat -- even if we don't particularly like what we're
eating! Take a cue from this research and keep your portions small, especially
with calorie-heavy foods like gravy, eggnog, and desserts.
2. Keep moving. Exercise is even more important for maintaining
weight loss than for taking off the pounds in the first place, according to the
successful losers on the National Weight Control Registry. And experts agree
that exercise is essential in helping you cope with stress. Further, getting
regular activity can actually give you more energy to tackle that long holiday
"to-do" list. If you just can't get to the gym, keep in mind that
something is better than nothing. Do whatever you can to squeeze in 10-minute
intervals of activity throughout the day.