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:
Do you have a meal plan to help people get started who want to lose weight?
Beth Czerwony, MS,RD,LD:
I don't typically do meal plans, as I find patients need to understand portion sizes, meal preparation, and behavior modficiation. If you would like to visit with a registered dietitian in your area, please contact the American Dietetic Association at www.eatright.org.
Shyn2day:
I typically eat 5-6 small meals a day but go off the schedule during the holiday season because I want to save my calories for holiday parties at night. I find that I binge eat at meals. What advice do you have for me?
Beth Czerwony, MS,RD,LD:
Continue to eat small meals, and reduce the overall calories of those meals so that the day still balances out. If you find you are bingeing at night, then you may need to balance out the meals better because you are starving yourself by the end of the day.
BK2005:
Is it really possible to eat during the holidays, but still lose weight?
Beth Czerwony, MS,RD,LD:
Yes- just because it is the holidays, does not mean you have to gain. Remember to eat sensibly, plan out the day and activites, and EXERCISE!!! You can always do non-food related programs to celebrate.
kaylenm:
why is it so hard to lose weight for some people and others can eat whatever they want?
Beth Czerwony, MS,RD,LD:
I know it can be extremely frustrating- especially if you know someone who can eat whatever. Everyone's metabolism is different, so you need to know what is best for you.
cboat:
I've been reading about avoiding diet soda since they don't suppress your appetite I guess. How about artificially sweetened iced tea made from tea bags (with Sweet 'n Low or similar). Will that make me hungrier?
Beth Czerwony, MS,RD,LD:
Some people are very sensitive to sweeteners, while others are not. If you find that you are, you may want to change to either a different sweetener like Splenda or Stevia, or avoid all together and stay with plain water.
kbms:
I tend to feel more hungry and gain weight during the winter. Is this normal? Should I change some of my lifestyle habits to avoid this?
Beth Czerwony, MS,RD,LD:
Many people find it's easier to gain weight in the colder months since comfort foods are all around us. If you know that you can every winter, your best defense is to be proactive and get going now! Begin an exercise program of at least 150 minutes a week and watch your portions and heavy foods.
ChitChatNine:
What is the difference between all the substitute sugars on the market now (i.e. truvia, stevia, sweet n low, equal and splenda)? Are they all safe?
Beth Czerwony, MS,RD,LD:
Sugar subs like aspartame (Sweet n low) are synthetically manufactured; Splenda is made from sugar and is more heat resistant, so people often have better results with baking; Stevia (truvia) is made from a plant- they all are no calorie and won't raise your blood sugar. The FDA says they are safe.
victoriasf:
How do we tame intense sugar cravings during the holiday season?
Beth Czerwony, MS,RD,LD:
Making sure you dont'
Beth Czerwony, MS,RD,LD:
Making sure you don't skip meals and include all the food groups will make you less likely to over indulge in the sweets.
Lantana717:
I am going to have thyroid surgery and have my whole thyroid removed, after which I will be hypothyroid. Are there any foods I can eat during the holidays that help with brain fog and fatigue?
Beth Czerwony, MS,RD,LD:
Because there are special parameters you need to follow that your endocrinologist can help you with. I am sure you will be able to find foods to enjoy.
Jibs1:
Why do we eat things during the holidays we normally wouldn't eat think of eating other times of the year
Beth Czerwony, MS,RD,LD:
Because it's the holidays and you don't have them all throughout the year.... People like to celebrate with food, and there are more parties which make us eat more and then have more calories. Busy days mean less structure, so plan ahead!
mdebski:
what is a good way to enjoy the holidays without binging?
Beth Czerwony, MS,RD,LD:
Not skipping meals and eating all the food groups in moderation will help you avoid bingeing. Go to www.mypyramid.gov for specific ideas and portion sizes.
shennigan:
Having a thyroid disorder makes it harder for me to maintain my weight especially during the holidays. Is there something advise to people with thyroid disorders?
Beth Czerwony, MS,RD,LD:
There are no thyroid specific diets. You have to realize what your calorie needs are and then balance between food and exercise.
Pam:
What are the best beverages to drink during the holiday? I really love eggnog!!!
Beth Czerwony, MS,RD,LD:
Egg nog is one of the most calorie dense drinks out there. If you love it, limit it to no more than 4 oz and have other non calorie beverages. Adding rum to it will add even more, so be careful!
Jibs1:
I really do not like counting calories and writing them down or measuring food. Is there a way to lose weight without doing both?
Beth Czerwony, MS,RD,LD:
Following the plate method- having 1/2 plate non-starchy vegetables and 1/4 plate whole grain veggies and 1/4 plate lean protein will allow you to fill up on low calorie foods without feeling deprived. Avoid gravies, sauces, and heavy salad dressings as well.
ChitChatNine:
I have been working out and eating well, but I am not seeing the results I want.How can I stay motivated? and how long does it take to see results both on the scale and by appearance?
MedHelp:
This will be the last question.
Beth Czerwony, MS,RD,LD:
Everyone is different and therefore you may not see results as soon as you would like. Burning 3500 calories a week result in 1# weight loss, so make sure you are doing both cardio and strength training and not eating too many calories. Good luck!
