Curbing the splurge

Think twice about eating that second brownie at Grandma's house on Christmas -- you'll need to walk a mile walk to burn off those calories.

Local fitness experts estimate the average person gains 5 to 7 pounds during the holiday season. Gaining the extra weight isn't hard to do considering one holiday meal contains about 3,200 calories.

"Everyone always thinks they will eat what they want now and take it off in the new year," said Darren Harris, health and fitness coordinator at Saint Francis Medical Center's Fitness Plus. "This may seem good in concept, but you would have to run more than a full marathon to burn one holiday meal off."

Debbie Leoni, wellness manager at Southeast Missouri Hospital's HealthPoint Plaza, said it's difficult to stick to a healthy diet during the holiday season when there's good food everywhere you turn.

"Everyone's rationale is that we try to be good all year-round, but you can blow a whole year's worth of work in one week," Leoni said.

If you do gain those extra 5 pounds during the holiday season, Leoni said to get in plenty of exercise. Even a slight weight gain, if left intact, can accumulate yearly.

"In a decade or so, it's up to 10 to 20 pounds of weight gained from holiday eating," Leoni said.

So how can people avoid holiday weight gain?

Leoni and Harris share tips for keeping the extra weight off during the holiday season.

Exercise, exercise, exercise

Regular physical activity throughout the holiday season will burn off calories. Try to aim for five days per week for at least 30 minutes per workout session. Leoni suggests taking walks with family members instead of sitting on the couch after a big meal.

Regift

When you receive gifts of food, give them away as a gift to someone else. Recycle those fruit cakes, chocolates and homemade cookies. You'll save thousands of unnecessary calories, and you'll seem like a generous person!

Never go to a party hungry

Don't starve yourself throughout the day to save calories for an evening party. Fill up on fruits and vegetables to curb your appetite. Harris said when you restrict yourself too much, you're more likely to splurge later.

Hang out with the talkers

Eating is contagious, so don't hang out next to the buffet table. The holiday season is about spending time with friends and family -- not eating tons of food.

Make healthy, moderate choices

Load up on vegetables instead of proteins and starches. Go for smaller portions when filling up your plate. Don't feel obligated to try everything.

Select your splurges

If you're going to splurge, decide what food you really want to splurge on. Skip the others.

Avoid excessive alcohol

Alcohol is loaded with calories. Alternate your glass of wine with a cup of water or diet soda.

Get rid of leftovers

Give leftovers to family and friends so you're not tempted to finish them off.

Enjoy the time

Finally, enjoy time spent with family and friends around the dinner table.

Harris said you won't gain fat weight after one meal. "Your body cannot gain or lose fat that quickly," he said. "People start to gain weight when they continue to eat large amounts of calories for more than a week -- like during the holiday season."

Don't be discouraged if you eat one high-calorie meal -- but remember to work off those calories at the gym when you're finished with dinner.

jfreeze@semissourian.com

335-6611, extension 246