Rosalee BrownTRYING TO get and maintain one's weight at a healthy level is a big task throughout the year, and this season of functions, parties, family gatherings, and 'must have' seasonal foods will not make the task any easier. So many persons look forward to this time of year and even deliberately put the healthy habits to rest until the new year when a new resolution is made.
Many persons tend to gain unwanted weight, starting with excess caloric consumption from as early as November, when some of the celebrations start. This behaviour continues into the new year's celebration, coupled with the practice of getting rid of the excess festive foods in the first days of the new year.
WEIGHT GAIN FOR DIABETICS
The National Institute of Child Health and Human Development (NICHD) and the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) found that, contrary to popular belief, only an average of one pound is gained during this period. They studied 195 Americans age 19 to 82 during the period of Thanksgiving to Christmas period and found that fewer than 10 per cent of them gained five pounds. Those persons who gained more weight were already overweight or obese. The study participants were questioned about possible factors that could affect weight gain such as stress, changes in smoking habits, the number of functions attended, activity level and hunger. The results showed that only activity level and level of hunger affected weight gain.
Researcher (Dr. Yanoyski) found that weight gained during this period was not lost a year later. A total of 165 volunteers were weighed and were 1.5 pounds heavier one year later. Previous studies indicate that Americans gain on average 0.4 to 1.8 pounds each year and this trend of periodically gaining one pound can mushroom into overweight and obesity increasing the risk of chronic diseases such as diabetes, high blood pressure, heart disease and some cancers. We have to arm ourselves to prevent getting caught in this cycle. The following are some tips to add to your arsenal.
Plan ahead for the functions you will attend. It might not be fashionable but don't attend famished; have a healthy snack or a light meal such as a large green salad with low-fat meats or beans and a lot of water before you attend. If you are not starving you will be less likely to overeat.
Plan your company and location at the function. Sit or eat with supportive persons of like interest. Do not stand at the buffet line; instead, put portions on your plate and move away from the food-laden table.
Know the high-calorie foods. Stay away from them or take very small portions and larger portions of healthier alternatives.
Prepare healthy meals at home. Make pudding with less fats and sugars and eat less. Have less sorrel and other liquor or sweeten with sugar substitute.
It's a stressful period, but try to get adequate rest, as lack of sleep can also cause you to eat inappropriately.
Increase activity, park and walk around when you do your Christmas shopping. Plan high-energy activities into family gatherings and take part.
Don't throw your hands up in despair if you overeat at one function, and use that as an excuse to put things on hold until the new year. Get back on track, rethink your strategies and enjoy this period without guilt.
Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services, Montego Bay, St. James; email: yourhealth@gleanerjm.com.
