The Truth About Holiday Weight Gain
jennmoore3
Posts: 1,013 Member
Holiday Weight Gain Facts:
Most Americans appear to only gain about 1 lb of body weight during the holidays on average. This figure is based on the most commonly-cited research, a 2000 study published in the New England Journal of Medicine, that followed 165 racially diverse Americans whose average age was 39 and whose average weights reflected those found in the general U.S. population, from the pre-holiday period through the post-holiday period.
The bad news, however, is that these subjects appeared not to lose this extra holiday weight in the post-holiday period. This suggests that a seemingly minor holiday gain of 1 lb may add up over the course of years and decades and contribute to the gradual, upward creep that typically accompanies aging. The other note of caution from this study is that the heavier a person started out, the more likely they were to experience a “major” holiday weight gain of 5 pounds or more, though only 10% of participants actually gained this amount.
Focusing on a younger adult population, a small study of 82 college students found that average body weight did not change significantly between Thanksgiving and New Year’s at all. However, their body compositions did, resulting in an increase in their body fat as a total percentage of weight over the holiday period. Since lean body mass contributes to an increased metabolism and higher fat mass (especially in the belly area) contributes to increased risk of chronic diseases like diabetes and heart disease, in theory, such a change in body composition could spell trouble if not corrected. However, since the study did not track the students beyond the post-New Year period, it’s unclear whether their body composition change was temporary or permanent.
Read more at FYI Living: http://www.fyiliving.com/diet/how-much-weight-do-people-gain-during-the-holiday-season/#ixzz1gi1LqGKp
Christina's Take-Home Messages
Enjoy the holidays but show some discretion. Eat things that you truly love and aren't available all the time (so instead of having Lay's potato chips eat some fudge).
Do NOT stop working out during the holidays--you want to preserve your lean muscle mass, strength gains, and endurance! (if you must lower the frequency or duration then go ahead but try to stick to your regimen as best your can).
Weigh yourself. Don't fool yourself into thinking that the snugness of your pants is from the dryer--it's about accountability. You stop weight creep by addressing it as soon as possible.
Enjoy the holidays but let it stop there. There's no need to continue pigging out on treats well into the new year.Designate a few days where you literally don't count and don't care-- an extra 1000 calories on Christmas, New Year's, and the little splurges here and there...would only add up to maybe 3000 calories...show moderation and that 1 pound gain is all you'll have to deal with.
Get right back on the wagon when the holidays are over. Send treats with guests, plan your gym time, and just move past it.
Know that the scale will show a bigger gain immediately after your post-holiday eat fest. Don't let that scare you, it will go away. Just continue with the slow and steady approach--NO CRASH DIETING! It will backfire.
Most Americans appear to only gain about 1 lb of body weight during the holidays on average. This figure is based on the most commonly-cited research, a 2000 study published in the New England Journal of Medicine, that followed 165 racially diverse Americans whose average age was 39 and whose average weights reflected those found in the general U.S. population, from the pre-holiday period through the post-holiday period.
The bad news, however, is that these subjects appeared not to lose this extra holiday weight in the post-holiday period. This suggests that a seemingly minor holiday gain of 1 lb may add up over the course of years and decades and contribute to the gradual, upward creep that typically accompanies aging. The other note of caution from this study is that the heavier a person started out, the more likely they were to experience a “major” holiday weight gain of 5 pounds or more, though only 10% of participants actually gained this amount.
Focusing on a younger adult population, a small study of 82 college students found that average body weight did not change significantly between Thanksgiving and New Year’s at all. However, their body compositions did, resulting in an increase in their body fat as a total percentage of weight over the holiday period. Since lean body mass contributes to an increased metabolism and higher fat mass (especially in the belly area) contributes to increased risk of chronic diseases like diabetes and heart disease, in theory, such a change in body composition could spell trouble if not corrected. However, since the study did not track the students beyond the post-New Year period, it’s unclear whether their body composition change was temporary or permanent.
Read more at FYI Living: http://www.fyiliving.com/diet/how-much-weight-do-people-gain-during-the-holiday-season/#ixzz1gi1LqGKp
Christina's Take-Home Messages
Enjoy the holidays but show some discretion. Eat things that you truly love and aren't available all the time (so instead of having Lay's potato chips eat some fudge).
Do NOT stop working out during the holidays--you want to preserve your lean muscle mass, strength gains, and endurance! (if you must lower the frequency or duration then go ahead but try to stick to your regimen as best your can).
Weigh yourself. Don't fool yourself into thinking that the snugness of your pants is from the dryer--it's about accountability. You stop weight creep by addressing it as soon as possible.
Enjoy the holidays but let it stop there. There's no need to continue pigging out on treats well into the new year.Designate a few days where you literally don't count and don't care-- an extra 1000 calories on Christmas, New Year's, and the little splurges here and there...would only add up to maybe 3000 calories...show moderation and that 1 pound gain is all you'll have to deal with.
Get right back on the wagon when the holidays are over. Send treats with guests, plan your gym time, and just move past it.
Know that the scale will show a bigger gain immediately after your post-holiday eat fest. Don't let that scare you, it will go away. Just continue with the slow and steady approach--NO CRASH DIETING! It will backfire.
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