The holiday party season is fast approaching and I know for many women, this time brings a sense of stress and worry. With events popping up nearly every week, it’s hard not to overindulge and put on a few pounds.
But, take heart. There are simple things you can do to help prevent holiday weight gain, and maybe even take off a few pounds.
1. Be aware of “false fat.” False fat is a term I use to describe the accumulation of excess fluids, which we experience as bloating and swelling. Most often, it comes from allergic reactions to certain foods.
When the body detects an allergen, it releases histamines and other chemicals to the affected areas, which swell up in response. As we age, our production of digestive enzymes diminishes, creating a greater chance of developing allergic reactions to foods. The two most common food allergens are wheat and dairy.
Wheat contains a protein called gluten, which is difficult for the body to break down, absorb, and assimilate. Women with wheat intolerance are prone to fatigue, depression, bloating, intestinal gas, and bowel changes. I recommend eating breads, crackers, and cookies made with alternative grains such as rice, millet, amaranth, quinoa, or soy and oat flours.
Dairy products are a primary source of food allergies. Instead, choose dairy substitutes such as soy, rice, nut, and multiple grain milks, cheeses, and sour cream.
No holiday would be complete without festive cakes, cookies and pies. They're the pièce de résistance of every meal, and always on hand for visitors.
With a little substituting here and there, you can create wheat-free, dairy-free festive baked goods that are so good for you, you can eat them to your heart's content. And unless you tell them, your guests will never know that the treats they're eating are as healthy as they are delicious! Click here for some of my delicious recipes.
2. Get extra support with an appetite suppressant: I’m not talking about those over-the-counter appetite suppressants that are loaded with chemicals. One such product is PGX®, a unique blend of three naturally occurring water-soluble fibers: Konjac-mannan (also known as glucomannan), sodium alginate, and xanthan gum.
Studies performed by the University of Toronto and the Canadian Center for Functional Medicine suggest that 5 grams of PGX daily helps to promote satiety (the feeling of fullness), reduce cravings, and support normal blood sugar levels.
3. Exercise, exercise, exercise. Regular aerobic exercise is a potent defense against stress and cravings and there are a plethora of options to choose from. My favorite is walking, but I also recommend bike riding, swimming, yoga, Pilates, and T’ai Chi.
Consider joining a gym or daily exercise program, or working out with a friend. Having a workout buddy to hold you accountable every day can really provide the motivation you need to stick with it and keep the holiday pounds off.
If you join a gym, explore the various aerobics and weight-training classes available, and find a few that are not only fun, but that really make you sweat!
4. Become more aware of your emotions. For many women, overeating and weight gain starts in the brain. And many of the chemicals that play a role in the regulation of appetite and metabolism also play a role in mood swings.
Anxiety and stress over the holidays, or the occasional blues, are all triggers for overeating—whether because of chemical imbalance or as a way of coping. It becomes an endless cycle. When anxious or feeling blue, many people turn to food, which leads to weight gain. Extra weight, in turn, adds to feelings of anxiety, insecurity, and social alienation.
I encourage you to learn to recognize what emotions make you eat and when you want particular foods. Then try to regulate your mood so that it doesn’t sabotage your weight loss goals. Try yoga, visualizations, or meditation if you need a way to calm down or to help improve your mood at any given moment. These relaxation methods can often help you in more ways than one.
The holiday season is a time for traditions, family, and friends. I hope these simple tips can help you enjoy the beauty of the season without worrying about your weight. You can find even more information on healthy ways to eat and weight loss techniques at my web site, www.drlark.com. I hope you’ll visit me there.
To Your Health,
Susan M. Lark, MD
P.S. For my most thorough advice on weight and other important health issues, I encourage you to subscribe to my newsletter, Women's Wellness Today.
