Sandweiss

Chances are you’ll find your favorite gym packed with new members at the beginning of January—mostly folks who revisited the pumpkin pie and nut log one too many times during the holidays.

“Many eat like crazy, thinking they will start their diet/exercise program Jan. 1,” said Sara Blackburn, associate professor of clinical nutrition at the IU School of Medicine. “The majority of those folks have dropped out of their exercise or weight loss program by Valentine’s Day.”

Nutritionist Alice Lindeman, assistant chair of applied health science at the IU School of Health, Physical Education and Recreation in Bloomington, delivers an even bleaker prognosis. “Many people start diets on a Sunday. Do you know when they break it?” she queries. “Wednesday—they just can’t hold out any longer.”

Diet resolutions can be disastrous, but here’s some advice. Get some sleep (deprivation can cause binging), wear a tight belt to parties and “go pot luck” rather than “pot belly.”

How does one avoid needing to make a seemingly doomed resolution?

For meals with families and friends, Blackburn suggests going pot luck. “This way, people bring their favorite foods and everyone can try new dishes,” she said. “It is also easier for people to sample a variety of things and not feel compelled to gorge. You might even try including a walk between the main course and dessert.”

Lindeman believes that you should have a plan before you get to the event. “Set a standard before you go. Try only things you haven’t had before.” She also suggests another strategy. “Wear clothes or a belt that is a bit too snug—at least the under layer, so no one will comment on how tight your clothes are,” she said. “It’s hard to sit down and gorge when your waist is constricting!”

“Life is always about choice and what your goals and objectives are,” said Blackburn. “Sure, have a cookie or egg nog. You can still maintain your weight. It’s all about how much you eat! My colleagues and I have a trick: we start with dessert first and plan the rest of the meal around it. If the dessert is rich—say, flourless chocolate torte—we eat light, nutritious things to accompany it.”

What about the worst-case scenario? You’ve managed to stick to moderation, but dear Aunt Minnie pouts and insists you sample the fruit cake.

Negotiate if you must, advised Lindeman. “Tell Aunt Minnie that the cake looks great, but you are stuffed and couldn’t enjoy a piece right now. But if she could wrap one for you to take home, you could enjoy it tomorrow with a nice, fresh cup of coffee. Now whether or not you do eat it tomorrow, that’s up to you.”

Even if one manages to practice moderation in holiday eating, is it realistic to expect to maintain an exercise program during the holiday season? “Sure it is!” exclaimed Lindeman. “Go window shopping—it’s a great time of year for that. Or go to the library and get a great book on tape/CD, and go for a walk wearing your headphones.” Blackburn seconds the walking plan. “There’s always time for a walk,” she said. “It might be just a 20-minute walk down to the corner and back. It is a lot of fun if several folks walk together and ‘carol’ neighbors along the way.”

But ultimately, our experts say, the secret to success for healthy eating and maintaining your weight this holiday season is to avoid burning the bayberry-scented candle at both ends. “During this hectic time of year, it is important to stay rested and get enough sleep. For some, lack of sleep can trigger eating binges as a way of staying awake,” said Blackburn.

And after you’ve succeeded in following your healthy living plan during the holidays, treat yourself!

“If you manage to retain your resolve over the holiday season and establish the standard of weighing yourself only every three days and gain no more than four pounds—reward yourself!” said Lindeman. “Nobody—absolutely NOBODY—knows what you want more than you do, so I suggest a gift/reward that is there to forever remind you of what you accomplished.”