Fit Fare

Repeat after me: I will not gain weight this holiday season. I will not gain weight this holiday season. I will not gain weight this holiday season.

Good! Now, just read the following tips, practice them faithfully, and you won’t.

1. Eat breakfast. Studies have shown that eating a nutritious breakfast helps you lose weight and keep it off. It jump starts your metabolism, so you burn more calories all day long.

2. Eat 5-6 mini meals throughout the day. Mini meals comprised of lean protein and whole carbs will help maintain steady blood sugar levels and avoid sugar lows that can lead to hunger. You’ll feel more satiated and less likely to overeat at a holiday party.

3. Burn an extra 100-200 calories per day on everyday activities. Take the stairs instead of the elevator and park far away from store entrances. An average 150 pound woman can burn up to 200 calories per hour cleaning house and 400 calories shoveling snow. Check out calorie-count for any number of calorie-burning activities.

4. Snack before attending a party. Eating a healthy snack prior to a party will help you eat more sensibly once there. 1-3 hours before your event, have a light 150-200 calorie snack that combines whole carbs and protein. Consider: an apple with 2 Tbsp of unsalted almonds or walnuts; 1 serving whole grain cereal with skim milk and 1/4 cup berries; a cup of broth based soup with a few whole grain crackers; ½ turkey sandwich on whole grain bread.

5. Hit the gym or the pavement. I know, I know, but you have to. Committing yourself to just 30 minutes a day of strength training or very brisk (3.0 miles/hour) walking will torch about 100 calories and rev up your metabolism.

6. Use a small plate. Studies have shown that people consume fewer calories when eating from a small plate.

7. Eat only what you love and savor small amounts. It’s better to savor three bites of that chocolate cake than to overindulge and feel distressed. Ask yourself if those calories are worth 30 minutes on the elliptical the next day.

8. Be a smart eater. In general, try to limit your intake of fried and fat-laden foods. Fill your plate with whole foods, such as fruits, vegetables, whole grains, nuts, and lean protein.

9. Be careful of the booze. Having a glass of wine has been associated with reduced risk of heart disease. Having two or three glasses, however, can pack on the calories since an average 5 ounce glass is 125 calories. Fancier drinks have even more: a 5 ounce daiquiri is 280 calories; a 4 ounce martini is 280; 1.5 ounces of Irish Cream Liquer is 150 calories; and your typical cup of hot cocoa can run from 250-350 calories.

10. Don’t beat yourself down. Constantly telling yourself that you are “cheating,” or that you’re “being bad” will likely reinforce feelings of guilt or inadequacy, which could lead to overeating. It’s better to allow yourself an occasional treat such as a Christmas cookie and enjoy it, rather than deny yourself and feel deprived.

Want to know many calories are in a specific food? Visit Nutrition Data.