Tips to maintaining, not gaining during the holidays

Parties and the holidays are the death of most in maintaining a healthly weight, according to Troy Bailey, dietitian for Utah State University’s Employee Wellness program. He discussed his findings in a campus-wide presentation on avoiding the 12 pounds of Christmas.
The five influences of maintaining a healthy weight include activity, food, behavior, social and stress.
His activity tips include to sneak an activity into your daily routine, stay consistent with your workout routine, sign up for a fitness competition, keep a fitness journal and simply walking.
How does one sneak activity into one’s daily routine? Park far away from stores, workout in the office, love your chores, make yourself take extra trips, take up a new hobby, walk when your are talking on the cell phone and use hand weights when watching TV.
Bailey says to stay consistent with your workout routine. “Don’t make excuses, make modifications, recruit a workout buddy, mix it up and try something new plus schedule it in your planner.”
His walking ideas could incorporate taking a spouse or family on a walk after dinner or planning activities that involve walking like window shopping, caroling, museums and Christmas lights.
The healthy holiday eater aims for seven servings of fruits and vegetables and limits an “indulgence” to one a day. When eating at a buffet, use the smallest plate, do not stack your food, easy on the sauces and dips and enjoy the healthy options like fresh fruits, vegetables and shrimp cocktail.
He said to limit consumption of alcohol because it is empty calories.
He encourages people to eat protein because it will help you feel full and always start with soup or salad that fills the stomach with lower calorie foods. Choose broth- or cream-based soups and use vinaigrettes over other low calorie dressing.
Lastly drink water; it keeps you hydrated and takes volume in the stomach. Sometimes dehydration sends the body mixed signals and might be confused with hunger when liquid is what the body needs.
When attending a party, Bailey suggested to never arrive hungry by planning ahead and eating a healthy snack before. He reminds everyone to drink water before the party and slow your eating by taking 20 minutes to consume the dinner and focus on the scents, tastes and textures.
One must ask themselves at the party, is the food they are eating worth the calories and should they sample everything.
The rule of proximity, Bailey said, is location, location, location. Never stand by the food table because it is too easy to munch continually.
Because most holidays are centered around food, take control and plan activities that do not involve food like seeing Christmas lights or creating homemade decorations or gifts. Bailey reminded those in attendance to dress their best, “Dress like a slob and you will eat like a slob.”
In managing holiday stress, Bailey said the symptoms are unhealthy weight changes; using alcohol or drugs to relax; anger or agitation; feeling overwhelmed, sad, hopeless, lonely or isolated; mood changes; diarrhea or constipation; chest pain or rapid heart rate; and nausea or dizziness.
He reminded everyone that there is no such thing as “perfect.” “Aim for great, but remember, sometimes good enough is a healthier option for you and everyone around you.” Set realistic expectations. People should get enough sleep; aim for seven hours a night.
Schedule down time; take time to relax and enjoy the moment. Unplug for a day; no technology, and take a digital vacation.
He said to keep a holiday calendar, but every day does not need to be a celebration. “Learn to say no, you do not have to attend every holiday party.” Lastly, reduce and rediscover the joys of small things.