The truth about holiday weight gain

Dec 11, 2009 5:30 PM

For many Americans, having a happy holiday means putting diet and fitness habits on hold for a month or so—and packing on the pounds. And it doesn’t help that this year, the economic climate has many shifting their healthy eating habits to save money. But, knowing how to sort the facts from the myths can help you and your waistline survive all the holiday indulgences, from your company’s potluck to mom’s annual dinner party. Test your smarts with our true/false quiz:

True or false: Most people gain several pounds over the holidays.

False. There is absolutely no evidence to support the widely reported claim that Americans gain an average of 5 to 10 pounds over the holidays. In a study of about 200 adults by the National Institutes of Health, the average weight gain between Thanksgiving and New Year’s Day was less than a pound, though most participants estimated that they gained much more. One way to prevent holiday weight gain is to think in terms of avoiding 3,500 extra calories (about the amount it takes to put on a pound) over several weeks. That can be as simple as choosing tea or coffee instead of soda, skipping seconds, and planning a few stress relievers that don’t involve food, such as a warm bath or a few minutes alone with your favorite music.

True or false: One heavy, high-fat meal won’t hurt you.

False. Research shows that a few hours after eating a high-fat meal, blood vessels stiffen and levels of triglycerides (fatty blood substances that contribute to heart attack risk) can soar. In addition, drinking too much alcohol can induce heart arrhythmias and increase the risk of falls and car accidents.

On a happier note, limited research suggests that the beneficial effects of exercise may be equally immediate, at least in healthy young adults. For example, in a 2006 study of eight men and women, researchers from Indiana University found that physical activity two hours after a fatty meal completely reversed the adverse effects on blood vessels. Nonetheless, it’s safer to stop short of gorging.

True or false: You can let your exercise routine slide a little during the holidays and still stay fit.

True. Missing a few sessions is no reason to throw in the towel. For most people, just one 30-minute session each of weight training and aerobic exercise a week can prevent significant fitness loss if you can’t maintain your usual workout schedule. It takes several weeks of inactivity for complete de-conditioning to happen.

Be sure to mix in physical activity whenever you can since it counteracts stress and will help you weather the season feeling more energetic and upbeat. Consider taking a walk—at the mall, on your lunch hour, or as a break from your relatives. Three brisk 10-minute walks provide all the benefits of half an hour of continuous exercise.

True or false: To avoid temptation at holiday events, you should eat a meal before you go.

False. It’s true that you shouldn’t starve yourself before a dinner or party, since showing up ravenous might make you eat too much as soon as you hit the door. But even those of us watching our waistlines should feel free to join in when food is an integral part of the fun. Instead of declaring all party food off-limits, base your game plan on your expectations for the event. Expecting only snacks and so-so offerings? Then eat a reasonable meal before you go. Looking forward to the food? Then enjoy.

With a few simple strategies you can eat healthfully anywhere, from a formal restaurant to family potluck. Reserve half your plate for salads, fruits, and vegetables, then enjoy smaller portions of meat, starchy side dishes, and desserts. Skip high-fat snacks or fillers you can live without, like dinner rolls, to save calories for the dishes and desserts you most look forward to.

True or false: Healthful foods just aren’t that festive.

False. Fruits and vegetables can provide an appetizing splash of color in what would otherwise be a monotone tableau of meats and starches. Liven up your table with a dark green salad studded with tomatoes or bright-colored peppers, for example. Toss oven-roasted vegetables with an olive-oil vinaigrette for a rich, flavorful dish that’s delicious hot or cold. For dessert, top fruit with a splash of your favorite liqueur, low-fat whipped topping, or a drizzle of chocolate sauce.

—Ginger Skinner, and our Consumer Reports on Health staffers

Read more on holiday eating without the guilt and see our tips on beating holiday bulge.