Seasonal variation in body weight can be quite frustrating. Holidays are one of the “high risk” periods of weight gain. Trends show that higher percentages of overweight and obese people gain weight during holidays than people with normal weight and are more likely to have a greater weight gain. People have many excuses to put on weight over the holidays, say, being invited for parties or holiday feasts, tempted by food gifts or being too busy for exercise …

A holiday is not a license or permit to eat. Such weight gain may end up to a subsequent weight disaster and even be detrimental to your current weight management programme. Indeed, you can minimize holiday weight gain by planning ahead for indulgences:

Ask
Ask the waiters to understand the preparation of the food to minimize the intake of any unnecessary fats and sugars.

Boost your metabolic rate
Eating small frequent meals throughout the day help keep the metabolic rate. Ensure what you choose is low in calories.

Chitchat
Wander through the party venues or engage in communicating with friends, rather than foods.

Dieting does not work
Do not skip meals to "save up" for the upcoming event foods. Many people tend to overeat at special events; however skipping meal may end up eating more due to irresistible hunger.

Eat more and weigh less
Eat more high fibre foods for satiety. Take a piece of fruit or a cup of vegetable sticks such as celery, sweet pepper and carrot before leaving home for an event to fill up your stomach a bit.

Fad diets do not work
Many fad diets claim a great weight loss in short time. Shedding away one pound of body weight requires an energy deficit of 3,500 kilocalories. The great loss is mainly from water or even muscle which would impair your metabolic rate.

Gorging
It takes around 20 minutes after eating for the body to give you the signal that you are full. Eating too fast may result in overeating.

Hydrate
Neither alcohol nor cups of coffee hydrate your body. Warm water can serve as a mild appetite suppressant to control food intake, particularly 15 minutes before a meal.

Influence each other
Many friends might tempt you to put your weight management programme aside over the holiday season. Try not to be influenced by them. Instead, encourage them to exercise with you.

Jeopardised by drinks
Besides watching out for calories in foods, do not overlook calories from alcoholic drinks and soft drinks. A can of beer, a glass of freshly squeezed juice, fruit punch or cordial soda contains at least 150 kilocalories.

Keep a food dairy
A food dairy can help you understand your eating habit during holiday.

Low GI may work
Foods with low glycaemic index delay the digestion process and may leave you feeling fuller for longer.

Modification
Modify your food choices from low nutrient value to high nutrient value.

Nibbling
Nibbling not only helps you increase the satiety but also lets you enjoy the real taste of each bite of food.

Organise time for exercise
“No time for exercise” is a lame excuse. Plan ahead for exercise in your busy holiday schedule.

Picky or piggy
No one forces you to eat. It is up to you how much you eat. Remember there is no unhealthy food; there is only an unhealthy eating habit. Choose your favourite food in small portions. Enjoy small bites rather than big bites.

Quench carefully
Coffee, strong tea and alcohol have diuretic effect which will drag more fluid away from the body. So avoid these and drink plenty of water.

Rest a while
Too much entertainment without sufficient rest during holidays may impair our immune system and exercise quality. Do take some rest to recharge yourself, both physically and mentally.

Socialize smartly
Try to contact friends actively for exercise and wait to be contacted for foods.

Treat or trash
Remember you are not a trash bin. Do not eat everything in front of you in order to prevent wastage.

Use smaller food containers
Use a small plate to control the portion of foods you are going to take.

Volume does matter
Foods in low calories still contribute energy. Eating too much can still lead to weight gain.

Weigh yourself regularly
Daily weighing is meaningless as any change in the body weight is due the fluctuation of body fluid content. Measuring your body weight 1-2 times a week is acceptable, particularly during a long holiday. Do not wait to weigh yourself until the end of the vacation.

X’mas
Among holidays, Christmas time may be the weakest time for weight gain.

You are what you eat
If you eat fat, it will get deposited in your body.

Zoom in
Some nutrition labeling may show calorie content by serving or by 100g. Make sure you count the portion you want to eat carefully.

Have fun on holiday—make it an active one.

Source: Daphne Wu, Dietitian in charge of Matilda International Hospital