Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Top Ten Ways to Avoid Holiday Weight Gain

Did you know the average American gains 5-7 pounds every year between Thanksgiving and New Year's Day? That equates to ingesting at least 17,500 more calories than you burn on a daily basis during that time period. At a minimum, that equals nearly 500 extra calories per day on average over that stretch of days.

Usually, the added weight comes in fancy cookie trays or creatively decorated gift baskets from clients, friends and family. The sound of Christmas music and arrival of cold weather encourage us to partake of traditional holiday fare and simply move less. This combination leads to tighter fitting pants and feeling sluggish.

Now is the time to fight back! Don't wait to start your exercise program after the New Year begins. Initiate better exercise and eating habits now, because the weight is always harder to take off compared to preventing the gain beforehand. See the list below for tips on staying trim during this holiday season.

1. Perform strength training workouts at least 3 times per week.

2. Build in extra cardiovascular training if you decide to stray from your normal eating patterns to offset the extra calories.

3. Limit alcohol consumption as it will cloud your eating judgment and predisposes you to cravings and overeating.

4. Limit the number of holiday parties you attend.

5. Eat a small nutritious and fibrous snack prior to arriving at holiday parties. This way you will eat less because your stomach will feel full faster.

6. Do not buy holiday snacks for your house. If it is available, you will graze all day long without even noticing.

7. Plan events such as the Jingle Bell Run that keep you focused on training and exercise amidst the hustle and bustle.

8. Try to limit eating out when possible. With shopping, it becomes easy to dine out and partake in heavier foods and desserts.

9. Go to bed early or on time. Studies suggest that getting too little sleep will affect metabolism and prompt late night eating.

10. While at the mall, take additional time to walk after your shopping is finished.

Brian Schiff, PT, CSCS, is a respected author, physical therapist and fitness expert. You can sign-up for his free online newsletter @

Copyright © 2004 Brian Schiff


New York Times

Testimony on US Nutrition Guidelines Reflects a Complex Debate
New York Times
The latest tussle over the next edition of the government's nutrition guidelines may not help much. Federal officials and experts are drawing up the 2015 Dietary Guidelines, a series of recommendations updated every five years that will be released in ...
Congress takes aim at the science behind the government's nutrition adviceWashington Post (blog)
Obama Official: 'I Wish There Were Scientific Facts' In Setting Nutrition ...Daily Caller
Vilsack: Sustainability 'doesn't belong' in final nutrition guidelinesFarm Futures
Thrive by Chicago Sun-Times -TakePart
all 267 news articles »

Reviewed: Glukos Energy Nutrition
The current trend in cycling nutrition is away from dry energy bars and toward better textures, tastes, and ingredients. Thank goodness. Glukos one of the companies quietly answering that call with its line of energy bars, gels, drink mixes, and more ...

Nestle nutrition efforts continue strong
Food Business News (registration)
VEVEY, SWITZERLAND — In its effort to become a nutrition, health and wellness leader, Vevey-based Nestle S.A. has set a clear course to go beyond the reduction of salt, sugar and fat. During 2014, the company made great strides in that effort.

New York Times

Schools Report Varying Results in Their Efforts to Comply With Nutrition ...
New York Times
It is a balance that is hard to achieve as school systems try to comply with legislation signed in 2010 by President Obama that required schools to update their nutritional standards to cut back on sugar and sodium in foods and add more fruit and ...

Diageo breaks ground with nutrition labeling
DIAGEO BREAKS GROUND WITH NUTRITION LABELING: Diageo — the world's largest spirits company, with brands like Smirnoff, Guinness and Captain Morgan and valued at $70 billion — this week did something that the alcohol industry has long fought ...

RELEASE: CAP Launches National Grassroots Effort to Raise Awareness for ...
Center For American Progress
Washington, D.C. — The Center for American Progress—along with its partners Witnesses to Hunger, the Coalition on Human Needs, the Food Research & Action Center, Feeding America, and the Academy of Nutrition and Dietetics—launched a day of ...

and more »

The Boston Globe

Eleanor M. Morey, at 89; formerly ran VA's nutrition services
The Boston Globe
Despite the quarantine that interrupted her career, Ms. Morey rose to become chief of nutrition and food services for the VA system before returning to the North Shore, where she had grown up. Ms. Morey, who was known to friends and family as Ellie and ...

and more »

Good-nutrition musical sings Clio students into better eating habaits
CLIO, MI -- The sounds of music and singing could be heard emanating from outside the doors at Clio's Garner Elementary Tuesday, Oct. 6. A stop by the "Jump With Jill" tour at Garner included students singing along to songs about nutrition with ...

Reason (blog)

Milk: Government Nutrition Nannies Wrong Again?
Reason (blog)
GotMilk A Clockwork OrangeGovernment nutrition nannies have been giving a lot of bad advice about what constitutes healthy eating, according recent research. Federal dietary guidelines urging people to greatly restrict their consumption of salt, red ...
Government on Nutrition: Often Wrong, Seldom in DoubtCato Institute (blog)

all 4 news articles »

De Blasio urges Congress to reauthorize Child Nutrition Act
Capital New York
Mayor Bill de Blasio is urging Congress to reauthorize the Child Nutrition Act, which provides federal funding for school breakfast and lunch programs as well as summer meals, among several other provisions. "Child nutrition programs are some of our ...

Google News


Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © LLC. All rights reserved.