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The Doctor Is In...
Stuff the Turkey, Not Your Belly
Dr. Joseph Kelly
Deputy Assistant Secretary of Defense for Clinical and Program Policy and Acting Chief Medical Officer, TRICARE Management Activity
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This time of year, holiday parties and other occasions that draw family or friends together always include food. Unfortunately, this can contribute to unhealthy eating and weight gain.
A study by the National Institutes of Health showed that most Americans gain only about a pound over the holidays, but this weight can accumulate over the years and contribute to obesity later in life. To help you overcome the urge to overeat this holiday season, the Centers for Disease Control and Prevention offers these tips:
- Step away from the buffet—Standing by the buffet table is an invitation to overeat.
- Pick one or two—Select only one or two of your favorite foods and watch portion sizes.
- Drink water—Drinking a large glass of water before a holiday dinner will help you eat less, keep you hydrated and help you burn fat more efficiently.
- Eat slowly—It takes about 20 minutes to feel full. Eating slowly allows you to realize you’re full before you overeat.
- Don’t skip meals—Skipping meals slows your metabolism, often makes you eat more and causes an energy imbalance. Eating too much and not getting enough physical activity may ultimately cause weight gain.
- Avoid fast food—Prepare and freeze quick, healthy meals ahead of time to stay out of the fast-food trap.
Since dieting is difficult during the holiday season, set a goal of maintaining your weight rather than losing weight. It’s possible to enjoy holiday foods and not gain weight by making a few healthy eating adjustments, such as:
- Eat fresh fruit instead of candy.
- Use low-fat and low-calorie ingredients in recipes (e.g., low-fat milk instead of whole milk).
- Fill up on low-calorie and low-fat items (e.g., dried fruit instead of fruitcake).
- Consider sparkling apple cider or water instead of alcoholic beverages and punches.
Best wishes and enjoy your holiday season with healthy choices!
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