Prevent Holiday Weekend Weight Gain

Whether you are heading the Hampton’s, your family BBQ or a friend’s party, chances are that you will be surrounded with food and beverages this holiday weekend. We all deserve a break from working long hours (and from the rain!), however this doesn’t give us the green light to gorge. The last thing you want to do is end up packing on the pounds at the peak of bathing suit season.

Many of my clients who are watching  their weight get a little anxious prior to holiday weekends or anytime they are surrounded by temptation. However with a little planning and discipline, you can still enjoy the holiday and do damage control at the same time.

Here are some common potential problems with proposed solutions:

Problems: Mentality of “I can eat what I want … it’s a holiday/party/BBQ”. As we head into summer, there will always be parties, BBQ’s and get away weekends. If you have this mentality that you can splurge every time you have a “special occasion”, soon your belly will be hanging over your bathing suit.

Solution: Tell yourself that you don’t have the green light to gorge just because it is a holiday or because you are going to a party. Think damage control. Plan in advance how you will handle the day. Go ahead and allow yourself a little something extra … but this should not lead to a feeding frenzy. Be careful about not having the attitude “ I overdid it so I might as well keep on eating”. Keep telling yourself that it takes an extra 3500 calories to gain one pound.

Problem: Tempted  by high calorie foods. Food, food everywhere.  Burgers, steak, potato salad, coleslaw, chips and dip, cookies, ice cream … no end in sight.  You can’t stop eating!

Solution:
a. Prior to the party, to stick to your normal breakfast and eat a light lunch that includes protein. If your party is later on in the evening, make sure you also have an afternoon snack such as a yogurt, cottage cheese or a fruit. If you are going to an afternoon party, eat breakfast and a very light lunch.

b. Offer to bring a healthy low calorie dish. Suggestions: shrimp cocktail, green salad, crudite plate, fresh fruit, healthy pasta and veggie salad (with more veggie than pasta), Asian slaw, etc.

c. Wear a bathing suit(if appropriate!). The thought of having a bloated belly may rein you in!

d. Fill up your plate with the low cal stuff (green salad, veggie, shrimp, etc) and take smaller portions of the heavier foods.

e. Don’t feel like you need to try all foods! Stick to small portions of the foods you really like.

f. Don’t waste calories on extra’s. For example, if you have you heart set on a burger AND a hot dog, go ahead – just skip the buns. Try a burger without cheese and save 100 calories.

g. Don’t stand near the tempting goodies. Get a plate of food and move far away.

h. Find someone interesting to talk to so you don’t focus so much on eating.

i. Get in involved in a physical activity such as Frisbee, volleyball, swimming. 

Problem: Overindulging on alcohol. Let’s face it, most parties and BBQ’s usually include “adult beverages.” As I have said many times before, alcohol contains empty calories and can decrease your willpower to watch what you eat  – as well as cause a nasty headache and the munchies the next day if overconsumed. To make matters even worse, we often get dehydrated in the hot weather. Dehydration can increase our thirst, causing us to drink even more alcohol. Alcohol in itself can be dehydrating. A double whammy. Dehydration will definitely increase your chances for a headache the next day…

Solution:
a. Go into the party being hydrated. Water, water, water!

b. As soon as you get there, fill your glass with water, seltzer or even a diet soda (though water is best). Keep drinking throughout the party. Often times, we just like to have something in our hands. This will also make it less likely that you will keep grabbing food.

c. Pace yourself with the alcohol.  Alternate an alcoholic beverage with a club soda. Give yourself a “cap” for the day/night.  It might be two or three alcoholic beverages at the most. Don’t let yourself go above this limit.

Have a great weekend! Hopefully we can get rid of this rain and see some sun.