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How to make it through the holidays without overeating and drinking

(HealthDay News) – Okay, you've made it through Christmas and somehow had enough willpower to avoid seconds of ham, mashed potatoes, creamed corn, buttered biscuits, and whatever else was on the table that packs on the pounds.

So, here comes New Year's Eve and New Year's Day, followed by football get-togethers that are heavy on food and the drink.

How can you get through about six weeks' worth of too much food and beverage?

Perhaps the biggest mistake you can make in anticipation of a big holiday meal is to skip meals or eat very little ahead of time. This only creates an inflated appetite, experts say.

"When you starve yourself all day in anticipation of a big meal or party, you'll often wind up eating much more than you would have otherwise," says Diane Quagliani, a registered dietician in Chicago and former spokeswoman for the American Dietetic Association (ADA).

"And on top of defeating the purpose of getting fewer calories, you're probably not going to feel great later on," she adds.

A better approach, Quagliani says, is to have smaller meals and maybe a small snack before the party or dinner, so you're not ravenous.

Adds Nelda Mercer, another registered nutritionist: "It's much better to eat smaller amounts more frequently than to sit down and eat huge meals. If you have a healthy snack, you'll simply feel better, and you get to use more calories in a more balanced way."

When confronted with a party tray full of delectables, it's best to step back and assess your appetite, says Quagliani.

"It's a good idea to stop for a minute and listen to your inner cues to see if you're really hungry, because a lot of times we get into the routine of just taking it because it's being offered. But if you're not really hungry, you shouldn't be having it," she says.

Weight loss advisor Julia Ross, who operates a health and food control center near San Francisco , offers a somewhat unconventional tip for preventing overeating: Make sure to get enough light.

The reduced levels of light in winter have been linked to reduced serotonin levels in the brain, she says, and that can cause winter blues -- sometimes known as seasonal affective disorder. One way the body tries to compensate for that is through food, she adds.

"Eating starchy carbohydrates and sweets causes a chain reaction that can boost serotonin, so your body can try to compensate for the lower light by overeating," Ross says.

She suggests getting plenty of bright light, whether at home or work, by using a 200-watt bulb in a fixture near you to suppress winter carb cravings.

In addition, Ross says, nutritional supplements such as the amino acids Glutamine and 5-HTP, plus a multi-vitamin, also work to curb food cravings, not to mention feelings of depression.

Here are a few more tips from the ADA on healthy holiday eating habits:

• Be realistic. Don't try to lose weight during the holidays -- this can be a self-defeating goal. Instead, strive to maintain your current weight.
• Be active and keep moving. Walk the aisles of the mall, go ice-skating with your family, or plan a party that involves fitness, like bowling, skiing, dancing or hiking.
• Choose lower-calorie party foods. Raw vegetables with a small amount of dip -- just enough to coat the tip of the vegetable -- are a good choice. Or try boiled shrimp or scallops with cocktail sauce or lemon. Go easy on fried appetizers and cheeses, though.
• Budget your eating throughout the day. This doesn't mean skipping a meal, just eating less.
• Position yourself away from the food table at parties. Focus on the people at the party rather than obsessing about food. Survey the many food choices and allow yourself the three most-appealing items; serve yourself a single moderate portion of each item.

Another great way to regulate your appetite and burn off calories is through exercise.

"Everyone's busy around the holidays, and sometimes that offers a good excuse not to get any exercise in," says Mercer. "But I recommend just trying to squeeze it in whenever you can and not worrying about keeping a schedule."

On the Web

Try the National Institute of Diabetes and Digestive and Kidney Diseases for more information on weight loss and control.

SOURCES: Interviews with Diane Quagliani, registered dietician, and former spokeswoman, American Dietetic Association, Chicago; Nelda Mercer, registered dietician; Julia Ross, M.A., executive director, Recovery Systems, Mill Valley , Calif.
Author: Nancy A. Melville, HealthDay Reporter
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