The Skinny On Holiday Weight: Extra Pounds Add Up

Don't worry too much about gaining 5 or 10 pounds this holiday season. But do worry about 1 or 2 pounds.

Health researchers say it's a myth that people gorging on turkey and Christmas goodies pack on an extra 10 pounds. The Wall Street Journal reported that the typical weight gain is just about 1 or 2 pounds.

It might not seem like much, but researchers said it's almost impossible to lose that extra pound or so. In fact, most people's annual weight gain is packed on between Thanksgiving and New Year's Day. This extra weight accumulates through the years and may be a major contributor to obesity later in life.

"The stress of the holidays combined with the continuous presence of fattening foods makes healthy eating difficult to achieve during this time," said Dr. Lucian Manu, clinical instructor of psychiatry at New York University Medical School.

And forget about making a New Year's resolution to lose that extra weight. The experts told the Journal that people who plan to diet eat even more.

Lona Sandon, an assistant professor of nutrition at the University of Texas Southwestern Medical Center, said there are some simple tricks everyone can use to keep from getting stuffed this season.

Host Healthy Parties

If you're hosting holiday parties, Sandon suggests setting a table featuring lots of high-fiber, high-water foods such as a big green salad and fresh vegetable tray. This will encourage you and your guests to start the meal with a low-calorie appetizer.

You can also provide lower-calorie dressings, such as light vinaigrette or dips that are made with light sour cream or low-fat cream cheese. Crispy appetizers like pickles, fresh vegetables and fruit can also help guests consume fewer calories at the buffet table.

"I also recommend using smaller-sized cocktail plates or even cocktail napkins instead of large plates," Sandon said in a news release. "That discourages guests from piling food onto their plates. When you're serving casserole dishes, serve from a tablespoon rather than a giant serving spoon. People are more likely to serve themselves less food."

Using pre-sized portions also keeps people from sampling large portions of the main entrée or dessert. Cutting a pie into slices prior to setting it out on the buffet table keeps guests from cutting larger portions.

Sandon also recommends limiting food choices.

"Make two appetizer platters instead of four and limit desserts to one choice," she said.

And remember: Not every holiday gathering needs to be centered on food.

"You can plan a party that doesn't include dinner, or plan a gathering at your house at a later hour after your guests have eaten dinner," she said. "You might want to offer fruit and some nice specialty cheese that people can sample."

• More Party-Hosting Tips

Attending Parties: Just Say No

When attending a holiday party, decline the nut-covered cheese balls and high-fat cold cuts and start with fresh fruits, vegetables, small portions of nuts and lean cuts of meat such as turkey breast, Sandon said.

She also suggested staying away from drinks that can quickly pile on calories and maybe even lead you to eat more. Holiday drinks such as eggnog are very high in calories and fat, so drink those in moderation or avoid them altogether.

"When we start talking alcohol, calories can add up very quickly, especially in mixed drinks with fruits and sugars added," Sandon said. "Simpler beverages like wine have between 120 and 150 calories per glass, which isn't too bad compared to a margarita, which may have up to 400 calories."

She said consuming alcohol can make you feel hungrier, so it's a good idea to politely decline a cocktail until you've eaten. Another alternative is to drink club soda or diet soda.

The Gift Of Food

When giving food as a gift, skip the box of chocolates and choose one or two gourmet or specialty chocolates and a nice card instead. If you receive gifts such as pre-wrapped sausage and cheese baskets, Sandon suggested donating them to avoid temptation.

"Wrapped foods and candies that you don't want to eat you can consider taking to a food bank," Sandon said. "They would be more than happy to have it and you wouldn't have it in your house tempting you to indulge."

All Things In Moderation

Health experts say the key to surviving the holiday season while maintaining your current weight is moderation.

"The holidays should be about having fun with family and friends -- not worrying about what one can and cannot eat," said Marguerite Neri, of Weight Watchers. "The key is moderation and enjoying favorite holiday goodies, but knowing when to draw the line."

Weight Watchers offers these tips for getting through the holidays without putting on pounds:

• Drink a lot of water. Consider alternating alcoholic drinks with a glass of water.
• When the number of goodies becomes so overwhelming, make sure to keep a stash of healthy snacks on hand.
• If the company break room begins to fill up with homemade goodies, carry a bottle of water to sip on during break time.
• Try light or mini versions of holiday favorites -- like light hot cocoa or mini caramel-flavored rice cakes.
• Eat a healthy snack before going out to a celebration. This will help control the urge to overdo the enjoyment of hors d'oeuvres.

Some nutrition experts suggest more drastic changes to your holiday routine to keep the holiday pounds off. Laurie Bell, the author of "Lose the Lies, Lose the Weight: The Ultimate Guide to Permanent Weight Loss," suggests starting new traditions that downplay food to relaxing -- thereby eliminating the stress that leads to overeating. Read more of Bell's tips.