Students who are gearing up for baking marathons and potluck parties this holiday season might consider toning down their eating habits and hitting the gym regularly to avoid packing on the pounds.
According to a recent study conducted by the National Institute of Child Health and Human Development, most adults believe they gained about five pounds at the end of the holiday season each year.
The good news: In reality, the average adult gains little more than a pound each year. The bad news: Holiday weight is extremely hard to shed, resulting in a slow accumulation of weight that could lead to obesity in the future.
“This is a ‘good news/bad news’ story,” said Dr. Jack Yanovski, the principal investigator of the study. Yanovski said the adults who participated in the study gained an average of 1.05 pounds over the course of the year, and an overwhelming majority of that weight – 0.8 pounds – was gained in the six weeks between Thanksgiving and New Year’s Day. When subjects of the study weighed themselves a year later, they had not lost the weight they gained. In fact, they returned an average of 1.4 pounds heavier.
So what’s the secret to losing that holiday weight? There isn’t one, said Jennifer Jordan, Physical Activity and Nutrition Program coordinator at the Lane County Public Health Department. Instead of making a New Year’s resolution to lose the weight gained in November and December, Jordan suggests students try not to gain any weight at all.
“It’s best to try and maintain your weight,” Jordan said. “Weigh yourself a little more often.”
The Centers for Disease Control and Prevention recommends that adults get at least 30 minutes of moderate-intensity physical activity every day, so make a practice of hitting the gym, too.
“We make time for work, class and meetings in our schedule, so think of exercise in the same way,” Jordan said. “Schedule it the way you schedule other things.”
Jordan said walking is the easiest way to get exercise into a busy schedule. Instead of taking a coffee break with a friend, go for a brisk walk. Making an effort to walk as much as you possibly can is important, “whether that’s taking the stairs or parking farther away,” she said.
Making exercise a social activity also motivates people to be active, Jordan said. Arranging a time to meet at the tennis courts or the park with a friend motivates people to keep the appointment.
As important as exercise is to staying healthy, it is useless when unaccompanied by proper nutrition, said Tom Ryan, director of the University Health Center. He said eating the right foods during the holidays often proves difficult.
“Because there’s so much tempting stuff laying around which tends to be high-calorie and low-nutrient, it’s hard not to park yourself in front of a TV and veg out,” said Ryan.
There’s no harm in treating yourself to a small piece of pumpkin pie, said Ryan, but revelers who eat large quantities of heavy foods devoid of nutrients will face the consequences come 2008.
Jordan recommended eating something healthy, like fruits or nuts, before attending potlucks or holiday parties to curb your appetite.
“Instead of eating a lot at the event, focus on socializing,” said Jordan.
For those who just aren’t willing to give up Christmas cookies or latkes, using healthier and more nutritional ingredients is a good option. In some cooking, applesauce can be used as a substitute for sugar, and using whole wheat instead of white flour can add fiber to any recipe.
Jordan also warned students to be wary of holiday parties with alcohol. “It’s a really big thing this time of year, so keep a handle on that and be careful.”
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