Contact: Myrna Manners, Kathleen Robinson, Peggy Sung
Phone: (212) 821-0560
E-mail: pes2001@mail.med.cornell.edu
 

WORRIED ABOUT WINTER WEIGHT GAIN?

New York, NY (August 1999)—You cast your eye over the table.  Mmm...one after another, great heaping dishes of food.  Comfort food.  Holiday food.  You dig in, savouring every bite.

Now the meal is over.  Thank goodness you wore those pants with the elastic waist.  You feel bloated, practically immobilized by the food in your belly.

You’re going through that terrible holiday cycle of overeating and remorse.  Sure it’s great to be able to indulge in some festive food favorites, but there’s always the guilt afterward.  And the inevitable New Year’s resolutions to lose weight and shape up.

Martha McKittrick, a registered dietitian at the Weill Cornell Center of New York-Presbyterian Hospital, says you can avoid this psychological turmoil if you just adopt a more sensible attitude about holiday eating and exercise.

“Don’t deny yourself the occasional treat.  What people need to realize is that everybody could eat everything—it’s just a question of how much,” says McKittrick.

She offers the following holiday feast survival guide, a road map of sorts to keep you and your diet from straying too far this year:

1. Plan ahead.  Remember the “calorie bank” concept. Save calories the week before to give yourself more calories to eat during the holidays.

2. Never go to a party hungry!  Snack on some fruit, non-fat yogurt, vegetables, or crackers before you leave for the party.  You will be less tempted to overindulge at the party.

3. Take control of your environment whenever possible. Never engage in conversation while sitting next to a platter of your favorite cookies.

4. Beware of appetizers--they are usually full of fat and calories. Choose fresh fruit, vegetables, low-fat crackers, plain sliced meat, skinless poultry, or seafood.

5. Think before you overindulge.  Remind yourself that eating is only temporary fun.

6. Eat slowly and savor every bite.  It takes 20 minutes for the stomach to signal to your brain that you are full.

7. Decide in advance how you will handle gifts of cookies and candy.  Don’t leave them out in the open so you will be tempted to binge.  Take one or two and give the rest away.

8. Limit your alcohol consumption.  Not only does alcohol contain many calories, but it can also stimulate your appetite and reduce your willpower.  Try a wine spritzer, or better yet, avoid alcohol completely and drink seltzer or mineral water with a twist of lime, or a non-alcoholic tomato juice cocktail.

9. Don’t allow holiday activity to slow down your exercise program.  Exercise can help burn off extra calories and make you feel good about yourself.

10. Moderation is key to weight maintenance. A forkful of cheesecake will do a lot less damage than a whole piece.  Remember, an occasional indulgence will not destroy your weight-loss attempts.