Eggnog, turkey and stuffing, assorted pastries — the holidays are as much about the food and drink as they are about sharing good times together. So is it any wonder that many gain weight during the holiday season?
Researchers at the National Institute of Child Health and Human Development and the National Institute of Diabetes and Digestive and Kidney Diseases have found the average person gains a pound a year from holiday eating, which accumulates and can lead to health problems later in life. But there are some lucky few who seem impervious to the goodies, staying thin despite the extra holiday food. How do some seem to stay so thin all of the time?
According to Men’s Health expert and editor-in-chief David Zinczenko, who has spent more than 20 years interviewing all sorts of leading weight loss experts and reviewing various studies, “What separates the fit from the fat is a series of rules.”
These rules are easy to follow and they don’t require any special exercise equipment, crash dieting or subsisting solely on wood chips to keep fit. Here are some things to consider during the holidays and as you make healthy eating resolutions for the new year.
• Stop dieting. Some studies indicate that individuals who currently are on diets are more likely to gain weight in subsequent months or years. That’s because restriction of fat and caloric intake can affect muscle growth and bone density. Muscle burns calories very well, so you want to hold onto strong muscles. Also, carefully monitoring what you eat can lead to stress hormones flowing through the body. Hormones like cortisol have been linked to weight gain. So ease up on watching every bite of food you eat and you just may be happier — and thinner — for it.
• Choose high-protein foods. Protein fills the stomach and takes a longer time to digest in the body, which in turn helps you to burn calories. Selecting lean proteins — like turkey, chicken, lean beef and pork — can help you to feel fuller longer and reduces the chance you’ll nibble on fluff snacks during the day. When faced with holiday fare, choose protein sources to fill you up before indulging on other items.
• Fill up on fiber, too. Studies indicate that getting 25 grams of fiber, which easily is achieved by having three servings of fruits and vegetables, can boost fat-fighting efforts of the body by at least 30 percent. Many processed foods are increasing fiber content, but be sure to read labels. That fiber also may be accompanied by a lot of sugar and extra carbohydrates. Fresh fruit and vegetables and whole grain breads are easy ways to get a fiber boost.
• Engage in fun exercise. Many people equate staying thin to spending hours at the gym every day. But all it takes is about 20 to 30 minutes of any type of daily activity, whether that be chasing around the kids or playing fetch with a dog. The concept of losing weight just by doing enjoyable activities is known as non-exercise activity thermogenesis, or NEAT. So go for a bike ride and burn 200 calories in the process.
• Skip fat-free foods. It would seem foods that have no or low fat would be better for you, but fat actually is a necessity for the body — helping you to feel satiated. Eating a fat-free item could have you feeling hungry soon after and ready to snack later on. In addition, some fat-free items have extra sugar or preservatives for flavor, which can undermine weight-loss plans.
•  Don’t be a couch potato. Get up from that computer chair and cut down on television watching. A sedentary lifestyle easily can pack on the pounds. A study by researchers at the University of Vermont found overweight participants who cut their daily TV time in half (from an average of 5 hours to 2.5 hours) burned an extra 119 calories a day.
If you follow a few easy rules, there finally may be a way to stay thin without dieting, even during the holiday season.