Head of Training for Weight Watchers, Palma Posillico, provides some excellent advice on healthy eating and weight management this holiday season. Read on!
Question:
How much weight does someone typically gain at the holidays?
Posillico:
Although it is commonly believed that the typical person gains about five pounds during the holidays, the good news is, this does not appear to be true. The most reliable study to date suggests that the average weight gain in the period from Thanksgiving to New Year’s is just less than one pound, although those already overweight tend to gain more 1.
Question:
I’ll just lose whatever weight I gain by working extra hard in January. Besides, since I already have weight to lose, what difference will it make if I gain a few more pounds this season?
Posillico:
While the good news is you may not gain a great deal of weight this time of year, the bad news is that any weight gained is most likely cumulative and typically not lost – and can make up more than 50 percent of all the weight you may gain over a year’s time.
[...]Avoiding those few additional holiday pounds could make the difference in someone feeling that reaching a healthy weight is achievable, rather than impossible.
Question:
What are the most common trigger foods at the holidays?
Posillico:
Trigger foods are different for different people. Whether they are sweet snacks, savory/salty snacks, or comfort foods, trigger foods have high-abuse potential and can lead to overeating.
As a first step toward more controlled eating during the holidays, increase your awareness of your personal trigger foods and try to avoid them.
Question:
Is it easier to accidentally stray away from
healthier eating at the holidays than any other time of the year?
Posillico:
For many people it is, because the environment becomes riskier. Hors d'oeuvres, desserts and other tempting foods are omnipresent.
There is increasing evidence that many people tend to overeat simply because the food is there. You need to manage your environment to the extent possible, or manage your response to it. "Recognize, Remove and Replace" sources of temptation and trigger foods with healthier alternatives.
Question:
There are always sweets in the office this time of year and the holiday party is my weight-loss downfall. Is there something I can do to keep from giving in?
Posillico:
Try "Mental Rehearsing" – imagine an upcoming event that you know will be a challenge for you. Picture in your mind what you will do to successfully handle it.
For example, envision the buffet line. Rehearse how you will fill your plate to manage your weight without feeling deprived – 3/4 full of healthy choices, the other 1/4 of your indulgence items.
Then picture yourself going to the dessert table, reviewing all the choices first, and then picking one serving of your favorite.
Question:
How do I deal with eating in the mall during the long days of shopping?
Posillico:
Steer toward foods that are less processed and more wholesome. Most food courts have evolved to offer healthier choices these days. Look for places that serve salads or vegetable/broth-based soups. Or, pack a light lunch and water bottle in a small backpack.
To learn more about Weight Watchers services, products and publications, visit WeightWatchers.com. To find the nearest Weight Watchers meeting location, call 1-800-651-6000.
1 Yanovski JA, Yanovski SZ, Sovik KN, Nguyen TT, O'Neil PM, Sebring NG. A prospective study of holiday weight gain. N Engl J Med. 2000;342(12):861-7.
2 Roberts SB, Mayer J. Holiday weight gain: fact or fiction? Nutr Rev. 2000;58(12):378-9.
Source: Weight Watchers Press Release, November 2005
