By Sue Thompson, MS, RD, LD, Nutritionist and e-Coach for RediClinic’s Weigh Forward Program
CYPRESS, TX – The holiday season is officially underway with lots of joyous gatherings that involve festive beverages and decadent treats. From a glass of spicy egg nog to warm sugar cookies and gooey fudge, the holiday gatherings make it challenging to maintain health and wellness goals.
Research studies show most adults gain some weight over the holidays and it’s not unusual to see a 7 pound gain. While many throw in the towel and promise to hit the gym and start a diet in the New Year, it can be a long road back to reverse the damage or to just break even. But don’t be discouraged. There are still many ways to enjoy that melt-in-your-mouth cream cheese popper and glass of wine without derailing your goals.
Weigh Forward™ is RediClinic’s new weight management program that coaches its patients with the “skill power” they need to achieve lifelong weight control. Here are six tips to keep on top of your to-do list this holiday season:
· Budget Your Calories Like Dollars. Sadly you can’t have everything and everything has a cost. An extra 500 extra calories each day, which is equivalent to one cup of egg nog or six hot appetizers, can mean a one pound weight gain each week. Just remember that every bite counts. Be choosy and go for those special items you just can’t pass up. You can also bank extra calories by exercising, knowing you’re going to eat a little more that day.
· Sip Responsibly. “One for One” should be the motto of the season. Drink a glass of water to balance out each cocktail, glass of bubbly or high calorie beverage. Choose sparkling water with a splash of fruit juice, or adding club soda to wine adds volume, takes longer to drink, and saves calories.
· Snack as you Pack. Don’t go hungry to any event or skip a meal in anticipation of splurging later. Being hungry (and tired) will make it hard to resist the tempting sights, smells and tastes of holiday food. Try snacking on a handful of almonds, a yogurt cup, a small smoothie or even a half sandwich before you head out the door. You’ll be amazed at how much easier it is to say “no” when you’re not starving. P.S. – Don’t park yourself near the food and dessert table. (See ‘Have Fun’ tip.)
· Stay the Course. As the weather turns colder and schedules become jammed pack, it’s still extremely important to maintain part of your exercise regime. Try to get in 30 minutes of active movement every day – walk the dog, do a fitness DVD, take the stairs, meet friends to walk and talk. Not only will you feel better and have more energy, but it’s a great stress reliever.
· Have Fun. Once you have filled your small plate with food, join family and friends in conversation. Suggest non-food activities to get you moving and your mind off food. You may even burn off a few of the calories you just ate and you’ll enjoy doing it.
· Don’t Expect to Be Perfect. To stay on track through the holidays, smart decisions and “skill power” used every day will help beat the holiday bulge. You’ll be in the right mindset to start the New Year with confidence and be one step ahead – not behind – to achieving your lifestyle goal.
For more information on how you can achieve lifelong weight control, and to look and feel better and improve overall health, visit www.rediclinic.com/weighforward. Or stop by your local RediClinic to speak with a clinician to learn more about the program.
RediClinic, located inside the Cypress H-E-B grocery store at 24224 NW Freeway, is open seven days a week, and no appointments are necessary. For more information, visit www.rediclinic.com.
Sue Thompson, MS, RD, LD is a registered and licensed dietitian and e-coach for RediClinic’s Weigh Forward program. Sue has inspired and coached thousands of patients to achieve weight loss and better health through lifestyle change.
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