Have you had trouble maintaining your weight since you hit midlife? You’re not alone. The average woman gains about a pound and a half every year between the ages of 40 and 59. This adds up to an extra 30 pounds — extra pounds most of us aren’t thrilled about.
Whether you’re dieting or simply trying to eat healthier, nothing spells disaster to your waistline like the holiday season. With a jam-packed schedule, parties and a list of errands and chores as long as Santa’s left arm — you’re often short on sleep and long on obligations, making it all too easy to abandon your good eating intentions and start the new year with a few extra pounds. (Alas, the research bears this out — you’re likely to gain a pound or two between November and January.
Nobody wants to start the new year feeling like an overstuffed sausage. So, we’ve got four proven “secret weapons” to beat the holiday bulge from Jodie Needham, a Wisconsin-based midlife nutritionist, certified personal trainer and speaker who knows what works.
1. Your Secret Weapon: The Pre-Party Snack
“Holidays wreak havoc on women’s waistlines because they’re full of foods that we don’t get any other time,” says Needham. “Because of that, we think of them as ‘special.’ We give them more credence, and we truly mentally believe that they are better than they are.” That attitude makes it easy to overindulge.
To offset this common challenge, Needham recommends never going to a party hungry. Instead, have a light meal or hearty snack beforehand — one that contains protein and fat to help you feel fuller longer. In a rush? A handful of almonds will take the edge off your hunger and provide you with healthy fat, protein and fiber — and may help you eat less later on than if you'd had a carb-heavy snack.
2. Your Secret Weapon: The Early Morning Workout
Got a lot going on this time of year? Well, yeah. You may be the planner/organizer of events for family and friends, and you want everyone to have a good time, right? So, you might feel obligated to make or buy special foods that you end up eating, skip workouts, stay up later than usual or neglect your self-care, making you more likely to stress-eat or snack on junk food for energy.
Carving out 20 or 30 minutes for a morning workout is worth it, especially when you’re busy. It’s not only about the calories you burn but also the self-efficacy or belief in yourself it creates.
When you work out first thing, you think, “I have proven to myself that I can do hard things, and I want to continue to prove to myself that I can do hard things,” says Needham. Morning exercise also boosts your energy and relieves stress, so you’re less likely to inhale that plate of cookies your coworker left in the breakroom.
Don’t have time for the gym? Jump rope for 10 or 20 minutes or perform this simple set of exercises at home:
• Do squats for one minute (stand with your feet hip-distance apart, arms extended in front of you and sit back as if you were going to sit on a chair behind you; then return to your starting position).
• Do pushups for one minute (lie on the ground facedown with your hands next to your shoulders; press up onto your knees or your toes and lower your chest toward the ground before pressing back up).
• Stand and do alternating lunges for one minute (step forward with your right foot, lower your right knee toward the ground, then step back to your original position — repeat on the left side, stepping forward with your left foot and lowering your left knee toward the ground).
• Do one minute of crunches (lie on the floor with your knees bent, arms crossed over your chest and lift your head and shoulders off the ground before returning to your original position).
Repeat this circuit three to five times and you’ll get your heart pumping and incinerate a few calories before your day really begins.
3. Your Secret Weapon: Drink “Skinny”
Whether you enjoy a nightly glass of wine or not, the holidays are when people tend to drink more, and that’s a problem for several reasons. First, those boozy beverages pack a lot of calories — a small (five-ounce) glass of wine has about 130 calories (and you probably have a larger glass than that) and a chocolate martini has about 418. Second, alcohol has a “disinhibiting” effect, which means after a drink or two, you’re less likely to stick to the dietary straight-and-narrow. You drink more, you eat more, and so on, then wind up feeling exhausted and bloated the morning after.
You don’t have to go completely “dry” throughout the holidays, but if you’re going to drink, choose wisely. “It matters what’s in the alcohol and what it’s mixed with,” says Needham. “When you have these sugary drinks, it spikes your blood sugar.” After the spike, your blood sugar drops, leaving you feeling hungry and irritable. Instead, keep it simple and opt for a spirit with a no-calorie mixer, like vodka and soda water or flavored sparkling water, or a light beer, and you’ll top off at just 100 calories. Have a glass of water for every alcoholic drink you enjoy to stay hydrated.
4. Your Secret Weapon: Never Eat Standing Up
This secret is simple. It’s also surprisingly effective. You’re only allowed to eat from a plate — no nibbling away at that pile of cookies, fudge or cheese cubes — when you’re sitting down. This helps eliminate mindless snacking. Choose a few favorite treats, savor them, and then focus on connecting with the people around you. Your best bet food-wise is protein — think shrimp or chicken satay or meatballs — and fresh veggies with hummus or dip to provide fiber and fullness. Skip the crackers and cheese and other snacks you can eat any time of the year.
Holiday Challenge: The What-the-Hell Effect
It’s all too easy to give up your healthy eating plans entirely after a night or two of overindulging — or promise yourself you’ll get back in line after January 1. That’s setting yourself up for failure. “Don’t just throw the towel in and say, ‘It’s the holidays,’” says Needham. “You have 21 meals in a week. If you go to three dinner parties, make sure those other 18 meals are nutritious and in moderation. It’s not about what you did — it’s about what you do next. I tell my clients, ‘Brush the crumbs off your boobs, and move on!’”
“The holidays are not about the food — they’re about the people,” he adds. “So, be with the people, not with the food.” When you do, you’ll enjoy yourself more — and have less to regret when January 1 arrives. That’s a holiday win/win!
How do you fight weight gain? Let us know in the comments below.
Rosie Roche
Follow Article Topics: Health
