Keep it Off!

    The holiday season offers far more socially sanctioned opportunities to eat than the rest of the year. Rich foods and high calorie drinks are everywhere. If you're already skipping workouts and that little black dress you love feels like it's shrinking, the pounds are already adding up. What's a holiday food lover to do? Our experts weigh in with advice to get you to the New Year without putting on the pounds.
    Most people will tell you they gain about five pounds every year during the holidays. In fact, according to a recent study, Americans gain only a pound due to holiday eating and drinking. A surplus of 3,500 calories results in a pound gained. Just 500 calories more than most of us eat on Thanksgiving Day; you'd have to run 30 miles to burn off those calories. Researchers blame winter weight gain on several factors, beginning with the weather. Shorter days and longer nights leave us depressed, fatigued and craving sweets and starches. Rainy winter weather makes it hard to exercise outdoors. Add a couple of months of nonstop high-calorie party fare and we start to acquire bellies that shake like a bowl full of jelly.
    For some of us, holiday eating starts with Halloween and ends with Valentine's Day. Is there a magic pill for holding our weight during the holidays?
    LIZ APPLEGATE, director of sports nutrition at UNIVERSITY OF CALIFORNIA, DAVIS, is a nationally known expert and author of four books on nutrition and fitness. She's also team nutritionist for the Oakland Raiders. She says our weight gain issues go all the way back to the caveman. "Our bodies are cave people bodies. We have very efficient metabolisms. Cave people were active 24/7: finding food, protecting themselves, staying safe and warm. Our bodies were designed to sleep, eat and be physically active. All of our mechanisms that tell our brain when to eat, when to sleep, how to store fat, are interplayed with physical activity. Our bodies get confused without it."
    Applegate says the secret to maintaining weight is exercise. "It's not sexy and it doesn't take a college degree to figure out. People who commit to 60 to 90 minutes of physical activity everyday are the ones who maintain their weight. Do you have to bicycle or put on running shoes to do that? No. You just need to pursue some purposeful exercise and get your heart rate up for 30 to 40 minutes."
    She confirms that Americans have been gaining one to two pounds per year. "While Americans are eating only one percent more calories, they're burning 10 to 15 percent fewer calories. We spend too much time in front of a screen-the TV, computer or hand-held devices. People who aren't exercising regularly don't understand the benefits. Research shows that your self-esteem and sense of well-being increase with exercise. People who exercise also rate themselves as looking better, feeling better and having a better attitude."
    As for holiday eating, Applegate adds, "The holidays are weight gain time for everyone. Food is everywhere, including a lot of rich foods we don't usually see. You have to use discretion and choose just a few unique holiday foods you really enjoy. Don't skip meals, and find the time to exercise."
    Fitness trainer ROSE ALCANTARA agrees that diet and exercise go hand-in-hand toward keeping the holiday pounds off. She teaches pilates, yoga, spinning, aerobics and step classes at MILLENNIUM SPORTS CLUB and says regular exercise helps maintain weight. "Exercise helps our digestive system and reduces stress. The longer you stay away from exercise, the harder it is to do it. If it's part of your daily life, it's the one great thing you can do for yourself."
    Her advice for the holidays is simple. "Squeeze exercise into your schedule. When you park to shop, park far away and walk briskly. Do something physical daily that involves your family and friends, like take a walk to look at neighborhood lights."
    As for the diet part of the equation, Alcantara has several suggestions. "Getting enough fiber in your diet is important in winter when you're eating richer foods. At parties, instead of picking and nibbling, choose what you're going to eat from the buffet and put it on a plate. Water down your alcoholic beverages and drink water in between alcoholic drinks. It's the season to enjoy but don't overindulge. But most importantly, make exercise a part of your life."
    As a WEIGHT WATCHERS leader in Dixon, Davis and Woodland, CAROL GOODNIGHT also says that maintaining weight is about moving more and eating less. But she adds that attitude counts, too. "Make the holidays about events and people, not just about the food. Think about how much fun you'll be having and the people you'll be seeing, instead of just the food. Having the right mental attitude helps."
    Goodnight lost 35 pounds in Weight Watchers and has kept the weight off for six years. "Everyone who works here has done the program. We walk in each member's shoes ourselves. We've all met our healthy body mass index and goal weight and maintained it. Before I joined Weight Watchers I was in the obese category without even realizing it."
    She recommends having a healthy snack-a salad or soup-before going out to dinner or a party. "A lot of people don't realize how many calories are in holiday drinks. I try to think about what my alcohol budget is for the party-maybe a glass of wine. If you're at a party or dinner where people are passing a wine bottle, don't let them refill your glass. It's so easy to have too much to drink when you don't control the pouring."
    Applegate says alcohol consumption increases over the holidays and drinking requires common sense. "Unless you have a designated driver, don't drink. If you do drink, you're looking at beverages that have a low of 100 to well over 300 calories each. Before the party, tell yourself, 'I'll have two glasses of wine.' Even that is 300 calories. Women need 90 minutes for their bodies to process just one drink. Those alcohol calories count just as much as food calories and they are empty calories. There's nothing nutritious in alcohol. Research shows alcohol calories are used differently and easily become abdominal fat. There's a bit of truth to the beer belly cliche."
    Goodnight also suggests not lingering near the food table at parties. "When you're having those great conversations, don't have them by the food table. It's too easy to be tempted. It's also helpful to survey the food and then choose the foods that are special and put them all on a small plate or napkin. Then walk away." As for those parties with fabulous food, she advises, "Don't waste your calories on ordinary foods you can eat any time. If it's something special, go ahead and have a small piece and eat more conservatively the day before and after. But if you don't love it, don't eat it."
    Goodnight also has some tips if the party is at your house. "Have a few healthy dishes like fruit or veggie plates or a dessert that isn't fattening. Think about how to lighten up your favorite holiday recipes.
    Bake with Splenda instead of sugar and replace oil with applesauce to cut down on the fat content. Cook with fat-free sour cream and cheese and use egg whites instead of whole eggs. If you have a buffet table, stock it with small plates to encourage portion control. And be sure you have to-go containers on hand. Then you can send everyone home with party food. That way it's not around to tempt you. And when choosing what to eat at a holiday party, make every calorie count."
    One thing's for certain. During the holiday eating season, an ounce of prevention may just be worth a pound of flesh.

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Merry myth busters: Weight Watchers' survival guide to a healthy holiday season

MYTH: Alcohol doesn't count.
While alcohol such as hard liquor, beer and wine is fat-free, all of these beverages contain calories. In fact, drinking two bottles of light beer is equal to eating an entire candy bar.

TIP: Research suggests drinking alcohol in excess may result in overeating. Dilute the calories you drink by choosing those with more volume like wine spritzers, light beer and liquor mixed with diet drinks. Slow down consumption by alternating drinks with a glass of water.

MYTH: Mini-appetizers are safe choices at a party.
Don't let their size deceive you. Many of these tiny treats are filled with fat and calories. For instance, a serving of fried wonton has just as many calories as a small fast food hamburger and French fries.

TIP: Before you go, eat a light meal such as a salad with light dressing, a baked potato, or a hearty bowl of vegetable soup. Once you're at the party, choose two or three of your favorite items, put them on a napkin and walk away. Avoid large plates that you're sure to fill up.

MYTH: Stay on track by eliminating your favorite food.
Indulging in your favorite food can actually help you manage your weight without feeling deprived. The key is moderation.

TIP: Fill three-fourths of your plate with healthy choices such as veggies, fruits and lean meats. Use the remaining one-fourth for a serving of your favorite indulgence, such as pumpkin pie.

MYTH: There is not enough time to exercise during the holidays.
Although the holiday season can be overwhelming, there are simple ways to rev up your activity everywhere from your desk at work to shopping at the mall. Remember, increasing your muscle mass helps increase the number of calories you burn at rest.

TIP: Buy a pedometer and track the number of steps you take during the day-2,000 steps are approximately one mile. In the office, walk to your co-worker's office instead of emailing her. Take the stairs instead of the elevator whenever possible. At home, walk around the house during commercials or while talking on the phone.

For more seasonal weight-loss tips, visit WeightWatchers.com.

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