There is always ample opportunity to take in lots of extra calories and pack on a few pounds from Halloween to New Year’s Day.
“If you don’t want to deal with that extra weight in 2018 make a plan now about how you are going to manage all of the opportunities for eating extras in the coming months,” said Dr. Pam Duitsman, a nutrition and health education specialist with University of Missouri Extension.
Avoiding weight gain will require more than doing a little more physical activity.
Generally one pound of body fat is gained by taking in an extra 3,500 calories. If a person eats 250 calories more than normal every day for two weeks they could add one pound to their body weight. One brownie can have 250 calories.
While a person can gain one pound in two weeks, it takes a little bit longer to walk it off. A typical person can burn 100 calories by walking for 30 minutes. To get rid of that one pound of weight, a person would need to walk for 30 minutes, 35 days
Here are a few tips to avoid the holiday weight gain.
1. Watch portion size. Take a small portion and savor it.
2. Watch out for high calorie drinks.
3. Fill up on fruits and vegetables. They are healthy and low in calories.
4. Concentrate on fun rather than food. Visit with friends before hitting the buffet line.
5. Be aware of what you are eating. It is very easy to take in lots of extra calories while you are visiting and not even remember what you ate.
Making wise food choices in the next couple of months can help a person start 2018 without a resolution to have to lose weight.
For more information on nutrition contact any of these nutrition specialists in southwest Missouri: Dr. Pam Duitsman in Greene County at (417) 881-8909; Lindsey Gordon Stevenson in Barton County at (417) 682-3579; Stephanie Johnson in Howell County at (417) 256-2391 or Mary Sebade in Dallas County at (417) 345-7551.