Holiday Weight Gain

Originally Released: December 19, 2000
Contact: Jennifer McGinley, mcginley@som.umaryland.edu, 410-706-1521
Gwen Fariss Newman, gnewman@umm.edu, 410-328-8919

COMMON SENSE IS THE CURE FOR HOLIDAY WEIGHT GAIN, SAYS OBESITY RESEARCHER AT THE UNIVERSITY OF MARYLAND SCHOOL OF MEDICINE

From ham and turkey with all the trimmings to sweet potatoes and mincemeat pie, the holidays are the time when families gather to share good food and good company. But for those who overindulge, the holidays can lead to weight gain or to health problems for people who suffer from a chronic illness such as diabetes.

"It is important that people have an eating plan before going to a holiday party or a restaurant," says Barbara Caleen Hansen, Ph.D., professor of physiology and director of the Obesity and Diabetes Research Center at the University of Maryland School of Medicine in Baltimore. "Don't deprive yourself of fun. You can enjoy the food, but remember to not let it interfere with your overall health."

For those with chronic health problems, sensible eating is even more important, says Dr. Hansen, author of The Commonsense Guide to Weight Loss for People with Diabetes. "The holiday season can be an anxiety-provoking time for anyone on a diet, especially a strict diet due to health problems," says Dr. Hansen.

Although her book was written for individuals with diabetes, her common sense tips can be used by anyone who wants to keep their waistline from expanding over the holidays:

Eat slowly. Give your brain time to get the news that you're full.
Drink liquids with your meals and snacks.
Eat foods that have a lot of fiber, since fiber makes you feel full.
When going to a restaurant, be sure to call ahead and ask about the menu. Does it offer heart healthy or low-calorie entrees? How about meat-free entrees?
Look over your meal plan ahead of time. If you're not on insulin, you might move some starch and fat exchanges from breakfast and lunch to later in the day so that you can eat more than usual in the evening, yet stay within your meal-plan guidelines.
Don't try to eat everything. Study the choices, decide which dishes look the most appetizing, and eat just small samples.
Be realistic about your goals. Instead of eliminating treats, try limiting dessert to one or two spoonfuls. Or, plan to drink spiced cider instead of eggnog.
It is important to exercise and have a healthy, well-balanced food plan. This can help decrease the symptoms of diabetes, and if insulin dependent, it may possibly decrease the need for injected insulin.

Dr. Hansen reminds people with diabetes to keep their glucose levels under control. For example, instead of having one egg for breakfast, try two egg whites or ¼ cup of egg substitutes. Try substituting herbs and spices for salt and using evaporated skim milk instead of heavy cream.

The holidays are a time to enjoy, and a balanced diet can be maintained if thought and organization are a part of the plan. Dr. Hansen says that the holidays are a good time to refrain from overeating and to try not to gain weight. However, it is not a good season to try a new weight loss plan. She recommends postponing serious efforts to lose weight until after the holidays.

Note: A woman with diabetes who has successfully incorporated healthy eating and exercise into her everyday life is available for you to interview. She is Carolyn Granger from Annapolis, Maryland. With help from the staff at the Joslin Diabetes Center at the University of Maryland Medical Center, she has lost 40 pounds and has been able to dramatically reduce her need to take insulin to regulate her blood sugar. Let us know if you would like to speak with her.

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This page was last updated on: September 18, 2006.