How to Survive Holiday Weight Gain

Don't Party Hungry, Get Your Sleep and Cut Those Calories
The holiday weight gain can be a struggle for even the most angelic among us. In fact, one study from Tufts University suggests that Americans gain over 50 percent of their annual weight gain in just the six weeks



between Thanksgiving and New Year's Day!1

To survive holiday weight gain, start by eating smaller meals throughout the day and don't ever go to the party hungry! Eating smaller portions more frequently throughout the day prevents you from overeating at any one meal and may also help to curb your appetite. One study found a strong relationship between perceived hunger and eating frequency. Men who ate their lunch in five small portions consumed a whopping 27 percent less calories at their next meal than those who ate their lunch in one serving, while both groups reported equal hunger levels.2

The holidays are a time for late-night fun and festivity, but getting the sleep you need is essential for fighting holiday weight gain. But recent research shows a strong link between weight and sleep. A recent study, conducted at Columbia University, suggests people who are sleep-deprived are more likely to be overweight than those who sleep sufficiently.3 People who got less than four hours of sleep each night were 73 percent more likely to be obese than those who slept the recommended seven to nine hours.

Finally, be sure to fill up your plate with fruits and vegetables instead of the standard holiday fare. Most fruits and vegetables taste delicious and are nutrient-dense, meaning they are good sources of nutrition like vitamins, minerals, fiber and anti-oxidants per calorie. Because they are nutrient-dense and high in fiber, they can make you feel more satisfied while consuming fewer calories, so you won't fill up on the fattening holiday meals.

Follow these easy tips to avoid holiday weight gain:

• Don't go to the party hungry! Eat a healthy snack or Lean1 shake before chowing down on holiday appetizers or sweets.

• Get the sleep you need! Holiday parties may take a chunk out of your sleep, but beware -- there's a strong relationship between lack of sleep and obesity.

• Cut the calories! Fill 75 percent of your plate with vegetables, and 25 percent with the standard holiday fare.

Editor's note: Bill Romanowski is a four-time Super Bowl

champion, a recognized nutrition expert and founder of Nutrition53.