Ten tips from TOPS for a holiday without weight gain

The holiday season doesn’t have to create havoc on weight-loss goals, says Take Off Pounds Sensibly (TOPS), the nonprofit weight-loss support organization. The group suggests 10 strategies to navigate the eating season for a great time without a great gain.

Don’t go hungry.

Arriving at a party on an empty stomach is a recipe for disaster that can lead you to overeat and make poor choices. Have a light snack of a low-fat, high-fiber food a half-hour before you go, such as yogurt, an apple with a teaspoon of peanut butter, a piece of string cheese or vegetables with low-calorie dip. This will help curb your appetite and make it easier to control your intake.

Treat yourself.

There’s no need to ban your favorites. Decide what you want to try and then set a limit. Cakes, cookies, and pies are available year-round, so indulge in small portions of only the best seasonal, holiday foods. Just a taste of something special can be enough to quell a craving without going overboard.

Take control.

Offer to bring a low-calorie dish or platter to holiday gatherings. There will be at least one healthy item on hand and other guests will likely appreciate it. The hostess may also be grateful for the lessened stress of preparing multiple dishes.

Slow your pace.

Eat slowly until you are satisfied, not stuffed. It takes about 20 minutes for your body to signal that you’re feeling full, so give yourself time to know when you’ve had enough. You’ll likely consume less than usual.

Mind your beverages.

Drink plenty of water to help feel full and hydrated. Adding a twist of lemon or lime to sparkling water is a lively alternative to alcohol and coffee drinks, which can actually make you feel sluggish. Alcohol can also impair your judgment and make it difficult to stick to healthy eating resolutions. If you do choose to imbibe, select light beers and wines, and limit your intake to one or two drinks per occasion. Drink high-calorie seasonal favorites, like eggnog, punch and full-fat hot chocolate, in moderation—or steer clear of them altogether.

Pair up with a friend.

Make a pact that you will support and help keep each other on track. Don’t hesitate to lean on each other if you need encouragement to resist tempting treats or power through a workout. Remember, you’re not the only one refraining from holiday overindulgence.

Keep moving.

It’s easy to let workouts fall by the wayside. If you aren’t able to set aside time each day for exercise, commit to at least 30 minutes three days per week. Many people continue their regular walking or jogging schedules year-round, but also consider walking in malls or the building where you work. Ice skating rinks, both indoors and out, offer a change of pace from the usual routine, while hiking lets you build up your strength while enjoying nature’s beauty. Maintaining a workout routine also can help you manage holiday stress by releasing “feel-good” endorphins and provide a “time out” from worry and harried thoughts.

Rest.

Make adequate sleep—seven to eight hours—a priority, especially during this busy season. Getting enough rest can help repair your body, keep you mentally sharp and enable you to be more productive.

Make friends and family a priority.

Although food and drinks can be a big part of the holiday season, they don’t have to be the focus. Set aside time to spend with good friends and family, making memories that make the holidays worthwhile.

Keep your perspective.

Be realistic and maintain a long-term view. If you overeat one day, just aim to eat healthy and in moderation the next day. Focus on maintaining your present weight and, if losing weight is a goal, look toward the new year as a fresh start.

TOPS Club Inc. (Take Off Pounds Sensibly), the original, nonprofit weight-loss education and support organization, was established more than 61 years ago to champion weight-loss support and success. It promotes successful weight management with a philosophy that combines healthy eating, regular exercise, wellness education and support from others at weekly chapter meetings. TOPS has about 170,000 members in nearly 10,000 chapters throughout the United States and Canada, and several chapters in Europe.

Visitors are welcome to attend their first TOPS meeting free of charge. The Ramona chapter meets in Grace Community Church, 1234 Barger Place, on Thursdays at 8:30 a.m. for weigh-in and 9 a.m. for the meeting.

For more information about the Ramona group, call 760-789-0238. For more information about the TOPS organization, see www.tops.org.