Surviving the Holidays Without Sabotaging Your Weight

Weight Loss During Holidays

A Q&A with Head of Training for Weight Watchers, Palma Posillico, Provides Tips on Healthy Holiday Weight Management

Each year millions of people look forward to sitting down at the table with loved ones for a special holiday meal. Woven into the nostalgia of the holidays are those favorite dishes that evoke memories of childhood and family togetherness, but also bring along the guilt and weight of extra calories and excessive portions. Palma Posillico, head of training for Weight Watchers International, establishes the guidelines and curriculum that Weight Watchers meeting room Leaders use. Therefore, she is ultimately responsible for guiding millions of Weight Watchers members " through those Leaders " on their weight loss journey. In the Q&A below, Posillico offers suggestions on how to enjoy the holidays while maintaining a healthy weight.

How much weight does someone typically gain at the holidays?

Although it is commonly believed that the typical person gains about five pounds during the holidays, the good news is, this does not appear to be true. The most reliable study to-date suggests that the average weight gain in the period from Thanksgiving to New Year's is just less than one pound, although those already overweight tend to gain more.

I will just lose whatever weight I gain by working extra hard in January. Besides, since I already have weight to lose, what difference will it make if I gain a few more pounds this season?

While the good news is you may not gain a great deal of weight this time of year, the bad news is that ANY weight gained is most likely cumulative and typically not lost " and can make up more than 50% of all the weight you may gain over a year's time. The amount of weight you have to lose can also have an effect on your motivation to do something about it, and it may give you a feeling of hopelessness. Avoiding those few additional "holiday" pounds could make the difference in someone feeling that reaching a healthy weight is achievable, rather than impossible.

I am currently on a weight loss plan. Should I continue to try to lose weight during the holidays?

"Know thyself." Decide before Thanksgiving what you want " to continue losing or to maintain your weight. There is no right answer. Then, create your Winning Outcome by writing it down " ink it to believe it. Use this as an anchor to help maintain control during the holidays and keep focused on your longer-term goals.

What are the most common "trigger" foods at the holidays (cookies, pie, dinner rolls, etc.)?

Trigger foods are different for different people. Whether they are sweet snacks, savory/salty snacks, or comfort foods, trigger foods have "high-abuse potential" and can lead to overeating. As a first step toward more controlled eating during the holidays, increase your awareness of your personal trigger foods and try to avoid them.

Is it easier to "accidentally" stray away from healthier eating at the holidays than any other time of the year?

For many people it is, because the environment becomes "riskier." Hors d'oeuvres, desserts and other tempting foods are omnipresent. There is increasing evidence that many people tend to overeat simply because "the food is there." You need to manage your environment to the extent possible, or manage your response to it. "Recognize, Remove and Replace" sources of temptation and trigger foods with healthier alternatives.

My family loves to eat " how do I deal with their ridiculing or pressuring me to have "just one more serving," when I want to eat well?

Be assertive! Use the Three-Part "I" Message and fill in the blanks with your own message - "When you push extra servings on me, I feel upset because you know I am trying to lose weight." Or, use "Straight Talk" - "I need you to respect my decision to watch my portions because it's important to my health."

There are always sweets in the office this time of year, and the holiday party is my weight loss downfall. Is there something I can do to keep from giving in to this?

Try "Mental Rehearsing" " imagine an upcoming event that you know will be a challenge for you. Picture in your mind what you will do to successfully handle it. For example, envision the buffet line. Rehearse how you will fill your plate to manage your weight without feeling deprived " 3/4 full of healthy choices, the other 1/4 of your "indulgence" items. Then picture yourself going to the dessert table, reviewing all the choices first, and then picking one serving of your favorite.

How do I deal with eating in the mall during the long days of shopping?

Steer toward foods that are less processed and more wholesome. Most food courts have evolved to offer healthier choices these days. Look for places that serve salads or vegetable/broth-based soups. Or, pack a light lunch and water bottle in a small backpack. Use the mall to work in a quick "power walk."

Palma's Power Tip:

Don't turn a one-day holiday, like Thanksgiving, into a four-day event. One day's worth of indulging is much less likely to sabotage your weight loss.

Weight Watchers is America's trusted name in weight loss and the global leader in weight loss services, with approximately 46,000 weekly meetings in 30 countries. Weight Watchers mission is to help people reach and maintain a healthy weight. At the heart of Weight Watchers are weekly meetings which provide the coaching and tools to help people make the positive changes required to lose weight and keep it off. To learn more about Weight Watchers services, products and publications, visit WeightWatchers.com. To find the nearest Weight Watchers meeting location, call 1-800-651-6000 or click on the Find a Meeting link at the top of our homepage.