Health Chats
How To Lose Weight During the Holiday Season
Wednesday Oct 20, 2010, 12:00PM - 01:00PM (EST)
Registered Dietitian
Cleveland Clinic Foundation
Center for Human Nutrition, Cleveland, OH
Just as we are getting used to pumpkins and brightly colored leaves, dietitians are flooded with questions from health conscience individuals on how to navigate the holiday season without gaining weight. Some even dare to dream of waking up on New Year's Day a bit thinner than they are now. Can this be accomplished? Yes, you can make it through the holidays unscathed, happy, and hopeful. Your resolution can start now, and continue on through the New Year! Join this web-chat and Beth Czerwony, M.S.R.D. L.D, will help you stay on track and provide you with tools to promote success and overcome obstacles.<br><br>
Nearly half of adults set goals to lose weight and start exercising. According to the Center for Disease Control, over the last 20 years there has been a dramatic increase in obesity in the United States. And in 2009, the overall self-reported obesity prevalence in the United States was 26.7%.<br><br>
Making a commitment to lose weight is a commendable first step in fighting the rise in obesity. Maybe you have even started to lose some weight, and want to stay on track during this indulgent, calorie-rich time of year. It is important to stick to your plan!<br><br>
Join us to learn about tips that will help you to easily and effortlessly navigate the holiday season, without feeling deprived, and without adding on pounds.<br><br>
Beth Czerwony, M.S. R.D. L.D., is a Registered Dietician within the Digestive Disease Institute’s Center for Human Nutrition at Cleveland Clinic.<br><br>
Cleveland Clinic Digestive Disease Institute (DDI) is the first of its kind to unite all specialists within one unique, fully integrated model of care - aimed at optimizing patient experience. At DDI we offer patients the most advanced, safest and proven medical and surgical treatments primarily focused on the gastrointestinal tract. Our Institute includes:<br><br>
• Colorectal Surgery<br>
• Gastroenterology & Hepatology<br>
• General Surgery<br>
• Hepato-pancreto-biliary and Transplant Surgery<br>
• Human Nutrition<br><br>
Cleveland Clinic Digestive Disease Institute has been ranked second in the nation by U.S. News & World Report’s Best Hospitals Survey since 2003, and highest in Ohio since 1990.
Lantana717:
I am having a thyroidectomy next week. Are there any foods that would help with my recovery?
Beth Czerwony, MS,RD,LD:
This is something you need to specifically speak with your endocrinologist about.
AEGGOF:
Should I skip food all day so that I can enjoy my office party?
Beth Czerwony, MS,RD,LD:
Never skip meals, especially during the holidays. If you know you are going to an office party, you may need to eat a little less at breakfast and lunch, but then enjoy the party. When you skip meals, you lower your metabolism, making it harder to lose weight.
Michael:
I need to lose about 20 pounds, but I'll be going to a lot of parties during the holidays and I love beer. My question is, are those "light beers" really better for me?
Beth Czerwony, MS,RD,LD:
Light beers are still calories, so it is best to reduce the overall volume to no more than 2 per day. I often tell people to alternate alcoholic beverages with calorie-free, so it extends throughout the night.
Brightlight06:
What treats are best for children at Halloween? I always feel guilty if I give healthy foods like apples and would like to offer something that kids love, but is healthy too.
Beth Czerwony, MS,RD,LD:
I often recommend pretzels, chocolate covered raisins, yogurt covered raisins, dried fruit, or non-food treats like waxed lips, stickers, or necklaces.
shadowsgrl3:
I love bagels with cream cheese, but I was wondering what kind of cream cheese is better for you?
Beth Czerwony, MS,RD,LD:
Light cream cheese is going to better than full fat, and let's face it, sometimes fat free is tasteless. Reduce the portion of the cream cheese to save. Always read the labels to find the best choice for you.
ChitChatNine:
What is the average amount of weight a person gains if they indulge over the upcoming holidays and is there an average amount of time it takes to lose every pound that's added?
Beth Czerwony, MS,RD,LD:
It depends on your calorie needs, the caloric intake you are having, and the amount of exercise that you do to compensate. If you are not usually active, but know you are eating more, you may want to start to burn some of those extra calories.
MC357:
are there pitfalls to zero calorie flavored water drinks? Carbonated and noncarbonated. Or are the benefits similar to water?
Beth Czerwony, MS,RD,LD:
Many people don't like plain water, so calorie free beverages are a good choice. Often we think we are hungry, but are really thirsty, so it's best to stay hydrated without adding extra calories.
katscan:
Hi there. I'm a vegetarian and cooking Thanksgiving dinner for my boyfriend's family this year. They are all big steak and potatoes people. Any tips on veggie protein dishes for them? I refuse to cook meat and what to expose them to veggie fare. Thanks for your help!
Beth Czerwony, MS,RD,LD:
There are many soy-based meat alternatives like to-furkey that you can introduce them to. There are many vegetarian websites out there that can help you.
sandra70:
I need to lose my weight 10 kilos before holiday please help, I don't have a gallbladder so I cannot eat stuff that make acid, otherwise I get like colic attack I weigh 102kilos and I fee horrible, I don't eat proper meals, I just snack.
Beth Czerwony, MS,RD,LD:
It takes 3500 calories to either lose or gain a pound; I always recommend reducing your calorie intake by 500 calories a day and buring 500 calories through exercise and then you will lose 1-2 pounds per week.
Jibs1:
On the East coast, when the weather is bad I cannot do my usual outdoor exercises, so pack on the pounds. We are creature of habit .. any thoughts how to change routine without it feeling like it's work?
Beth Czerwony, MS,RD,LD:
Find something that you like to do- the best execise is what you like to do, so if you like to hike or do winter sports, you can easily stay in shape- and there's always the indoor gym.
sfhikerdrew:
Is it better to avoid carbs or to avoid fat?
Beth Czerwony, MS,RD,LD:
You shouldn't avoid any food groups-moderation is the key for both- stick with whole grains, fruits, veggies, and simply prepared items to avoid both carbs and fat.
latenight:
What are some holiday drinks that I should steer clear of?
Beth Czerwony, MS,RD,LD:
12 oz beer= 147 calories, 5 oz glass of wine=129 calories, 6 oz margarita=282, 4 oz egg nog=300 calories, 1 shot of liquor=100 calories, so pick your poison....
smz1978:
What are you thoughts about the weight watchers program vs Jenny Craig? I have joined both of these programs several times and they definitely work, but I always fall off the wagon. Do you think they are healthy and should I sign up again?
Beth Czerwony, MS,RD,LD:
Everyone is different as some people do better with groups, and others do better individually. I think what's most important is why you fall of the wagon. Maintenance is always harder that the actual weight loss. See if these programs offer maintenance as well. Good luck.
palo_alto_mom:
I like to enjoy my holiday season with a nice drink. Which ones are the best to keep my weight down?
Beth Czerwony, MS,RD,LD:
If you like wine, you can always dilute it down with seltzer or club soda to make it have a larger volume with the same calories, having you drink less.
hanaguchi:
What foods can provide me with the same satisfaction as holiday treats yet without all the calories?
Beth Czerwony, MS,RD,LD:
If you like to cook or know someone who does, make the original with less calories- reduce the fat or sugar by using sugar subs or just reducing it by 1/2 and see how that goes.
sk123:
I visit my boyfriend's family for Thanksgiving in the South. They eat a lot of casseroles and other side dishes that I'm not accustomed to. What are the healthiest side dishes typically served in the South and what are the ones I should definitely avoid?
Beth Czerwony, MS,RD,LD:
Try to avoid cream sauces or gravies; or you could simply eat less and fill up on lower calorie foods like veggies and salad. Be a good guest and bring a healthy side dish.
