The time of year is among us in which the temptation to over-indulge is high. Beginning with Halloween treats and ending with Superbowl snacks, it’s difficult to maintain a healthy diet throughout the holiday season.
K-State Extension Specialist, Sharolyn Jackson notes, “On average, Americans gain one to two pounds during the holidays, though some may gain five times that much.”
A few pounds over the winter season isn’t something to fret about, but if Americans don’t lose the added weight, it will accumulate every year. This can have a serious negative impact on overall health.
The key is to plan for the season and to make a conscious effort to stay healthy through the food marathon of the holidays. Jackson’s advice is to plan:
Plan to stay active. Find time for physical activity, even if you aren’t able to do as much as previously.
“Physical activity is something that you need to put in your schedule so that it’s more apt to happen,” Jackson advises. “It doesn’t have to be the same type of physical activity routine that you have the rest of the year. Maybe it’s for a shorter amount of time, but make sure you are not getting out of the habit.”
Plus, exercise can be helpful in other areas of life. For example, walking can reduce the stress associated with the harried pace of the holidays.
Plan for what you’re going to eat. Make healthy choices, but enjoy your favorite holiday foods, as well. As for sticking to nutritious meals, be sure to plan your meals throughout the week. This allows you to control 70% of your diet. And for holiday parties and dinners, Jackson says, “We all struggle with those.”
At holiday gatherings, aim to fill up on fruits and vegetables, and take a smaller plate through the buffet line. This means you will likely take less food. Also, look at what’s on the buffet before filling your plate so you can plan your meal accordingly.
There’s no need to completely skip desserts, Jackson adds, but be realistic. “Think about smaller portions. Share a piece of pie with someone else. Learn to accept smaller portions.”
Plan to stick to your regular sleep routine. Go to bed at the same time each night and get up at the same time every morning.
The holidays can throw our entire schedules off, but good sleep hygiene can help us maintain healthy behaviors.
During sleep, our bodies and minds recharge. This helps us fight illness, cope with stress, and balance hormones. Quality sleep can help reduce cravings and energize us to be active which can help us through the holiday food marathon.
All three strategies are equally important. Make a plan now to maintain healthy habits and diminish weight gain this holiday season.
Karissa Winkel is the family and community wellness agent with K-State Research and Extension – Cottonwood District. Contact her at 620-793-1910 or krwinkel@ksu.edu.
