Watch out for holiday weight gain

Did you know the average person gains approximately 7 pounds between Thanksgiving and the New Year?
That is a whopping 24,500 extra calories consumed or not burned by regular activity and exercise.
I know that sounds like a lot of calories, but believe me, it can be done with very little effort.
A little extra butter here, a little extra dessert, and before you know it, the food that was on your lips is now on your hips.
I do not find that hard at all – what I find hard is controlling my eating during the next few weeks and maintaining my regular workout routine (or at least as close as possible).
One of the biggest mistakes you can make during the next few weeks is assuming that if you overeat one or two meals that you have sabotaged your whole health and fitness plan.
It’s not true. You can make up for a feast of rich, high-fat foods with lighter, lower fat meals for the next couple of days.
Or plan for tomorrow night’s party with a low-calorie, low-fat breakfast and lunch.
Also, keep some sort of semblance to your normal workout routine as well. Even though you might have to cut back due to time constraints, don’t stop all together.
Another trick I have discovered in the last couple of years is that I can have sweet potato casserole more than once or twice a year.
Yes, I can fix it for dinner in July if I want to. This keeps me from eating too much in November and December, thinking I will not see it or taste it again for one whole year.
Maybe that will help you as well.
I would never suggest that you sacrifice a family favorite holiday dish. Traditional foods passed down through generations are an important part of Thanksgiving and Christmas.
Restriction or omission of these favorite foods should not haunt you throughout this special time of year.
Practice portion control instead. A smaller serving of the real thing can be very satisfying.
At the Stollings home, I have also tried to introduce healthier choices into our family traditions.
At the risk compromising my job security, I will share them with you anyway. Below are just a few of them:
I offer healthy hors d’oeuvres such as raw veggies and yogurt dip. That helps to curb the appetite a bit.
Grate cheese instead of slicing it. You will use less and taste will not be sacrificed.
When making sauces, add butter last, whisking in a tablespoon or less for smoothness and buttery flavor.
Make a crustless pumpkin pie or use a graham cracker crust.
If we have several desserts (and we always do), I cut the slices small so my family can try a couple of different ones.
We head outside after dinner for a brisk walk, game of powder puff football or bike ride.
Trust me, we do not sacrifice taste or tradition during the holidays.
Just try to use this practical advice so you will not be one of the many Americans that gain the dreaded 7 pounds that are so hard to get off in the New Year.

LINDA STOLLINGS is a personal fitness trainer in Bristol, Tenn. E-mail her at or visit http://www.fitprescriptions.com.