UpDate - Vol. 13, No. 13, Page 3
December 2, 1993
End-of-year-tips; How to avoid 'unavoidable' holiday weight gain

     There it is-the last cookie on the tray-and it has your name written
all over it. Looks good now, but how good will it look two weeks from now,
added to your hips and thighs?
     A fact of life everyone must face between Thanksgiving and New Year's
Day-unavoidable holiday weight gain. But is it really unavoidable?
     According to Marianne Carter, registered dietitian in the University's
Nutrition Clinic, there are several ways to help yourself during this
seemingly no-win season.
     Carter terms her tips "holiday survival." After all, she reminds,
"It's easier to gain weight than it is to lose it." Before you begin the
"battle of the bulge":

        * Don't go starved to a holiday party. Eat something light before
          you go. If you arrive ravenous, chances are you will tend to
          overindulge.
        * Do not vow to eat nothing at a special event. This is a setup for
          failure and subsequent guilt. Limit your selections to "special"
          foods, that is, to new foods or foods you rarely have.
        * At special parties, try to pace yourself and eat slowly. You will
          enjoy the food more and feel satisfied with less.
        * If you're invited to a holiday function, bring a contribution of
          low-calorie foods, such as sliced fresh fruit or low-calorie
          desserts that you can enjoy.
        * Wear something snug to your holiday party as a reminder not to
          overindulge.
        * Increase your activity level to offset extra calories. A daily
          walk is a healthy habit to continue after the holidays.
        * Limit your intake of alcohol. An 8-ounce eggnog with rum contains
          450 calories. Some suggested non-alcoholic alternatives include
          club soda w/lime, tomato juice and diet soda.
        * If you are at a party with a buffet table filled with food and
          desserts, stand on the other side of the room, away from
          temptation. Out of sight, out of mouth!
        * It's unrealistic for dieters to expect to continue losing weight
          during the holidays. A more realistic goal would be to maintain
          your present weight.
        * Most importantly, enjoy the other aspects of the holidays such as
          being among family and friends, the spirit of the season,
          gift-giving, decorations, etc. Don't concentrate solely on the
          increased availability of holiday food.

     Even with these helpful tips, no one is perfect.
     If, like many of us, a few extra holiday pounds make their way onto
your body, Carter has several recommendations and methods to help you get
them off.
     First, avoid fad diets, she says. Many people tend to look for a
miracle cure when one really doesn't exist. Counting calories really isn't
a realistic option either, as this can become tedious and time-consuming.
     More productive weight-loss methods include a combination of eating
less food and doing more exercise, substitution of foods and a realistic
approach to dieting, she said.
     Carter explained many studies have revealed that simply cutting
calories doesn't work. Instead, the ideal weightloss regimen combines a
healthy diet with an exercise program. This will aid in losing the weight
and keeping it off.
     It is also often effective to substitute high-fat foods with less
troublesome alternatives. For example, instead of cutting out desserts
completely, substitute a piece of fruit for a piece of cake. With healthy
alternatives, one can still consume a good volume of food. Carter noted,
however, that simply because something claims to have no fat does not mean
that you can eat endlessly.
     Finally, although "diet" is a four-letter word, it should not
automatically assume a negative connotation. According to Carter, many
people associate diet with deprivation. "People automatically think of
'rabbit food' on a plate." A diet should mean a healthy, nutritional
balance.
     If, by chance, the scale registers the same weight on Jan. 2 as it did
on Thanksgiving Eve, rejoice! The cheer of the holiday season should not
come to a screeching halt; in fact, you have given yourself the gift of
"weight maintenance."
     After all, Carter says, "If you can maintain your weight during the
holiday season, you are ahead of the game."
                                                  -Jennifer Jones

Marianne Carter, a registered dietitian, is located in Alison Hall. Her
counseling is free to University students. For faculty, an initial visit is
$30, and follow-up sessions are $20. For an appointment, call 831-1109 or
831-8279.