Extension Communications Extension 4-H Youth Building Ames, Iowa 50011-3630 (515) 294-9915

12/3/03

For immediate release

Contacts:
Ruth Litchfield, Ph.D.,Food Science and Human Nutrition, (515) 294-9484, litch@iastate.edu
Diane Nelson, Continuing Education and Communication Services, (515) 294-3178, dinelson@iastate.edu

10 Tips for Preserving Your Pre-holiday Weight

AMES, Iowa---The holidays are stressful enough without worrying about weight gain, but that's not an excuse to stuff yourself with holiday goodies, according to Ruth Litchfield, Iowa State University Extension nutritionist.

"Some people accept the myth that most people gain 5 to 10 pounds between Thanksgiving and New Year's and just figure they'll do the same and lose it later," Litchfield said.

However, a recent report from the National Institutes of Health (NIH) indicates that Americans gain only about 1 pound over the holidays. The 195 volunteers in the study ranged in age from 19 to 82. They were weighed 6 weeks before, during and after the winter holiday season. The volunteers were asked about several factors that might influence weight changes, such as stress, hunger, activity level, changes in smoking habits or number of holiday parties attended. The researchers found that only two factors influence weight gain: level of hunger and level of activity.

In addition, researchers found that the volunteers believed they had gained much more weight than they actually had. Fewer than 10 percent gained more than 5 pounds over the holiday season. However, overweight and obese volunteers were more likely to gain 5 pounds than those who were not overweight.

"Weight problems result when recently added weight isn't lost before the next event that becomes an excuse for overeating. Over time those extra pounds contribute to the obesity epidemic," Litchfield said. "Putting your focus on maintaining a balance of physical activity and food intake is one of the healthiest ways to approach the holidays because it takes some of the emphasis off food. Physical activity also is a proven way to reduce stress."

With that in mind, Litchfield offers the following "Top 10 List to Prevent Holiday Weight Gain":

1. Plan holiday celebrations around activities. Start a family tradition of ice skating, sledding or skiing as part of the holiday celebration. Park and walk to view neighborhood lighting displays instead of riding around in your car.

2. Concentrate on quality, not quantity. What are the special food(s) you associate with the season? Concentrate on preparing or sampling only 1 or 2 special foods at each holiday celebration. Keep your portions in proportion!

3. Give yourself the gift of planned physical activity. Make it a priority by scheduling daily activity into your routine. Physical activity is an effective method for preventing weight gain during the holidays by burning calories, suppressing appetite and helping deal with stress. Physical activity is the common denominator to losing weight and keeping it off. Current recommendations are to walk 10,000 steps, or about 5 miles, a day.

4. Never skip meals before or after a big celebration, this creates a famine-feast-famine cycle. To prevent overeating at holiday celebrations drink a large glass of water before you eat, don't stand near a food-laden table, place food on a plate rather than eating straight from the buffet and don't eat while standing.

5. Put eating in perspective! Overeating at one meal does not spell catastrophe. But using it as a 'mistake' that allows you to forget about walking or later food choices will make it become a catastrophe. Remember that your attitude is your strongest asset when it comes to managing your dietary and physical activity habits during the holidays, in addition to managing your stress.

6. Spend less time in the kitchen. Do you really need to make dozens of different cookies, candies or breads? It's also possible to modify many recipes for baked products by reducing the fat and sugar by one-third. Visit the ISU Extension Web site www.extension.iastate.edu/Publications/NCR473a.pdf for more details.

7. Rethink the food gifts you give. Consider replacing your usual box of homemade candies for the neighbors with an assortment of fresh or dried fruits and nuts, a loaf of whole grain bread or a jar of your special pancake mix. Try your hand at a craft or give an IOU for a service such as car washing, babysitting or lawn work.

8. Go to the back of the line. Let others go before you in serving and buffet lines; tempting items may be gone by the time you go through. Practice being a slow eater. Give your brain 20 minutes to tell your stomach that you are satisfied before going back for seconds.

9. Get adequate sleep! Chronic sleep loss may affect various components of metabolism that influence hunger and weight gain. Being tired also affects your mental ability to resist temptations.

10. Plan ahead. Schedule time for yourself and physical activity on a daily basis; prioritize holiday celebrations to attend; schedule weekly family activities; be adventurous with new fruits, vegetables, and physical activities.

For additional resources, visit these Web sites:

ISU Extension Nutrition
www.extension.iastate.edu/nutrition

National Institutes of Health
www.nichd.nih.gov/new/releases/holidayweightgain.cfm

Food and Nutrition Information Center list of holiday resources
www.nal.usda.gov/fnic/pubs/bibs/gen/holiday.html

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