You may have heard that most people gain on average 5 to 10 pounds over the holiday season. A recent study by the National Institute of Child Health and Human Development (NICHD) and the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) suggests that Americans probably only gain about a pound during the holiday season but this extra weight accumulates through the years and may be a major contributor to obesity later in life. Most individuals gain weight during the six-week interval between Thanksgiving and New Year's Day.

The researchers in this study found that only two factors influenced weight gain - level of hunger and the level of activity. Volunteers who said they were much more active or much less hungry were the least likely to gain weight over the holidays, and some even lost weight. Those that reported being less active or more hungry had the greatest holiday weight gain.

"Because losing weight is so difficult, it is important to learn when and why people gain weight so that effective strategies to prevent obesity can be developed. This study presents both good news and bad news. The good news is that people don't gain as much weight as we thought during the holidays. The bad news is that weight gained over the winter holidays isn't lost during the rest of the year," said study co-author Susan Yanovski, MD., Executive Director of NIDDK's National Task Force on the Treatment of Obesity.

Because life is all about choices, this holiday season remember that you have the power to make those healthier choices. You can park at the far end of the parking lot and walk into the mall, stop eating when you are satisfied but not stuffed, take the stairs instead of the elevator, etc. If you find yourself short on time just get up and do something. Many studies prove that bouts of 10 minutes of continuous movement add up to significant health benefits. Take advantage of those extra minutes throughout the day to get up and move - it will pay off at the end of the year.

Holiday Weight Gain Slight, But May Last A Lifetime - NIH News Alert March 2000

•  Continue to eat regular, balanced meals. Don't "save" calories for the big event - you'll only set yourself up for failure. You'll make better choices if you are not too hungry.
  
  
•  Think through situations that may challenge you to eat mindfully before you actually face them - the family dinner, the office party, the Christmas buffet, and cocktail parties.
  
  
•  Use the Plate Method for Healthy Eating: Use regular-sized dinner plates and fill one quarter of the plate with Whole Grains/Starchy Vegetables. Feature a lean Protein food on another quarter of the plate. Then fill up the rest of the plate with Fruit and/or Vegetables.
  
  
•   Assess the effect that alcohol has on your ability to stay mindful. If it presents a challenge, drink while you are eating, instead of before. The alcohol is more slowly absorbed that way.

Approach the New Year not with another resolution to take off pounds gained during the holiday season. Instead, enjoy the season without thinking about body size. Instead, care for yourself in a way that allows you to go through the season feeling vibrant and well.

The truth is that most of us may put on a pound or two during the holidays when wonderful foods abound, but if we're tuned in to feeling well and supporting our bodies with sensible enjoyable eating, regular physical activity, stress management and positive thinking, those extra pounds won't be permanent. With this lifestyle in place, we'll find our weight returns to its natural, healthy place once the abundance of the holidays subsides.

Stacey Whittle, RD, CPT and Dorothy Bernet, MS, RD, CPT are Co-Founders of Healthy By Design Nutrition Specialists in Santa Monica, CA. For more information visit their website at: www.HealthyByDesignNutrition.com

Make Last-Minute Shopping a Breeze with these
Great Fitness Gifts and Gadgets

•  Un-dieting Book ($25)
  Un-Dieting - Un-doing the diet mentality and staying fit forever by Jackie Jaye-Brandt, MFT with Diana Lipson-Burge, R.D.
  
  
•  Un-Dieting CD set ($29.95)
  For the person who wants off the diet roller coaster! Learn: how diets are the leading cause of weight issues and how to take back your power from the dieting industry.
  
  
•  Caltrac ($75)
  The Caltrac is an accelerometer that will accurately measure your total calories burned during every activity you do. It is a personal activity monitor and motivator to help you propel through your fitness program by providing you with minute-to-minute feedback.
  
  
•  Heart Rate Monitor ($69.95)
  The Heart Rate Monitor accurately measures your intensity of exercise so you will be confident you are spending every minute achieving your goals.
  
  
•  Training Fan ($24.95)
  The Training Fan is a portable, practical fitness guide for cardio, strength and flexibility training. You can customize your workouts for the time and equipment you have available. It is a great tool for use at home, on the road or at the gym.

Free shipping on Holiday Gift Orders!
Simply call or email me by December 15th
and have your gifts before Christmas.

Has your Treadmill Become a
Clothes Hanger?

Is Your Gym Membership Just a
Charitable Contribution?

You don't have to wait until January 1st to get started
on your exercise program.

Contact us now to lay the foundation for an
energized and more balanced body through the holidays!
310-200-6223