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Submission: On November 21 via manual from US — Scanned from DE
Effective URL: https://blog.ochsner.org/articles/how-to-avoid-stress-eating-during-the-holidays
Submission: On November 21 via manual from US — Scanned from DE
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* Find a Doctor * Find A Location * Give Now * Pay a Bill * Get Care Now * Login * About ABOUT OCHSNER Ochsner Health is a system that delivers health to the people of Louisiana, Mississippi and the Gulf South with a mission to Serve, Heal, Lead, Educate and Innovate. Learn More ABOUT OCHSNER * Mission & Vision * History * Regions * Diversity, Equity and Inclusion * Annual Report * Outcomes & Honors * News & Media * Partnerships * Ochsner Health Network * Contact Us COMMUNITY * Community Health Needs Assessment * Community Benefit Report * Serving Our Schools * Discovery Health Sciences Academy * Community Service * Outreach by Region * Classes & Events * Sponsorships HEALTH RESOURCES * COVID-19 Information * All Health Resources * Healthy State * To Your Health Blog * Golden Opportunity * Ochsner Magazine * Patients & Visitors PATIENTS & VISITORS Thank you for choosing Ochsner Health for your care. We are committed to making an ongoing difference in the health of our communities. 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All Research All Education RESEARCH * Clinical Trials * Clinical Research * Collaboration Resources * Translational Research * Outcomes and Health Services Research * Nursing Research * Research Opportunities * OXIHER EDUCATION * UQ-Ochsner Clinical School * Clinical Medical Education * Graduate Medical Education * Continuing Medical Education * Medical Library * Publishing Resources * Clinical Simulation and Patient Safety Center * Alumni * Careers CAREERS Discover Your Future At Ochsner! With unlimited growth potential, both professionally and personally, now is the time to start your future with Ochsner. Visit Careers FIND THE CAREER FOR YOU * Careers at Ochsner * Why Work Here * Search Jobs * Benefits * Locations CAREER PATHS * Physicians * Nursing * Allied Health * Non-Medical Professional * Management & Leadership * Technology & Innovation * Fellowships, Internships & Residencies * Advanced Practice Providers * Research * Search Search * About Ochsner Health is a system that delivers health to the people of Louisiana, Mississippi and the Gulf South with a mission to Serve, Heal, Lead, Educate and Innovate. Learn More ABOUT OCHSNER * Mission & Vision * History * Regions * Diversity, Equity and Inclusion * Annual Report * Outcomes & Honors * News & Media * Partnerships * Ochsner Health Network * Contact Us COMMUNITY * Community Health Needs Assessment * Community Benefit Report * Serving Our Schools * Discovery Health Sciences Academy * Community Service * Outreach by Region * Classes & Events * Sponsorships HEALTH RESOURCES * COVID-19 Information * All Health Resources * Healthy State * To Your Health Blog * Golden Opportunity * Ochsner Magazine * Patients & Visitors Thank you for choosing Ochsner Health for your care. We are committed to making an ongoing difference in the health of our communities. Learn More I NEED TO… * Find a Doctor * Find a Location * Find a Specialty Find a Specialty or Treatment * Schedule an Appt. Schedule an Appointment * Pay a Bill * Personalize Personalize My Content SERVICES & RESOURCES * Patient Services * Visitor Policy * Billing & Financial Services * Insurance Information * International Patients * Language and Translation Services * Share Your Story * Read Patient Stories * Request Medical Records MYOCHSNER * About MyOchsner * How to Use MyOchsner * Patient Login * New Patient? Sign Up * Specialties & Treatments Connect to care at Ochsner. Click on a featured specialty on the list or search for a specialty. All Specialties FEATURED SPECIALTIES * Primary Care (Internal Medicine) * Urgent Care Services * Connected Anywhere Virtual Visits * Women's Health * Men's Health * Pediatrics * Digital Medicine * ER Locations * Pharmacy & Wellness * Psychiatry & Behavioral Health * Smoking Cessation Services * Heart & Vascular * Cancer Care * Neuroscience * Organ Transplants * Orthopedics * Sports Medicine * Therapy & Wellness * Optical Shops * Digestive Disorders * Urology * Research & Education Ochsner is committed to a clinically-integrated research program with the ultimate goal of improving the health and wellness of our patients and communities. As the largest academic medical center in Louisiana, we are training the next generation of healthcare professionals to be leaders who can meet evolving healthcare challenges. All Research All Education RESEARCH * Clinical Trials * Clinical Research * Collaboration Resources * Translational Research * Outcomes and Health Services Research * Nursing Research * Research Opportunities * OXIHER EDUCATION * UQ-Ochsner Clinical School * Clinical Medical Education * Graduate Medical Education * Continuing Medical Education * Medical Library * Publishing Resources * Clinical Simulation and Patient Safety Center * Alumni * Careers Discover Your Future At Ochsner! With unlimited growth potential, both professionally and personally, now is the time to start your future with Ochsner. Visit Careers FIND THE CAREER FOR YOU * Careers at Ochsner * Why Work Here * Search Jobs * Benefits * Locations CAREER PATHS * Physicians * Nursing * Allied Health * Non-Medical Professional * Management & Leadership * Technology & Innovation * Fellowships, Internships & Residencies * Advanced Practice Providers * Research * Find a Doctor * Find A Location * Give Now * Pay a Bill * Get Care Now * Medical Professionals * Employers * Employees * Shop * Login Call: 1-866-624-7637 Explore -------------------------------------------------------------------------------- Subscribe to Our Newsletters View Newsletter Editions * Food & Fitness * Conditions & Treatment * Health Trends * Prevention & Wellness * Women's Health * Men's Health * Mental Health * Parenting TOP 3 THINGS TO KNOW ABOUT HOLIDAY WEIGHT GAIN Nov 10, 2023 | By Molly Kimball, RD, CSSD Share Some of us accept a bit of holiday-related weight gain as a fact of life. But instead of sidelining our health goals until after the New Year, what if we avoided holiday weight gain in the first place? WHY DO WE OFTEN GAIN WEIGHT DURING THE HOLIDAYS? Stress eating is one of the most common reasons for weight gain during the holidays and throughout the year. Our environment plays a substantial part in what we eat, so if we surround ourselves with unhealthy foods, we usually set ourselves up for bad decisions. Planning and shopping for holidays like Thanksgiving, Hanukkah, Christmas and New Year's Eve can be emotionally and physically draining. This stress can carry over to affect our eating habits. During stressful times, it’s easy to want to comfort ourselves with the hormonal high of eating starchy, sugary carbs. HOW MUCH WEIGHT DO PEOPLE GAIN DURING THE HOLIDAYS? Here's a bit of Yuletide cheer: Your holiday weight gain may not be as bad as you think it is. On average, most people assume they gain about 5 pounds during the period between Thanksgiving and New Year's Day. In 2015, a team of doctors, scientists and registered dieticians published a study in the New England Journal of Medicine analyzing holiday weight gain. They found that weight gain averaged about 0.37 kg, or less than a pound, during the holiday period. Increased consumption of salty foods and alcohol combined with less sleep can lead to an increase in water retention, which may show up as weight gain on our scales. This study isn't an invitation to throw caution to the wind, however. Eating and drinking high-calorie foods and beverages for an extended period will have both a short and long-term effect on your health as well as your weight. The study tells us that we can still enjoy this time of year and all it has to offer within moderation and still achieve our personal wellness goals. HOW TO AVOID HOLIDAY WEIGHT GAIN The desire to change our habits is one of the most powerful tools we have. Hard to believe, but internal motivation is even more potent than most weight loss medications. If we continue to make the same choices, then we will continue to get the same results. If we can convince ourselves that it is worth it to make healthy decisions for our long-term health, those changes seem to be more attainable. Think about your reasons to lose weight (or avoid weight gain) during the holidays. Fitting into clothes better, improving your blood pressure and being a good role model for your children are all good examples. Once we have a strong foundation in our minds of why we want to change our current habits, we can incorporate small changes in our routine. Planning for the holiday season and managing our time better can help avoid rushing towards the end. Try to be realistic about what you cannot do, even if this means declining individual invitations or skipping activities that will be sources of stress. This year make time to reflect upon the holiday season with immediate family. Spend the last weeks of the year relaxing and enjoying quiet time together instead of being rushed from one project to another. When you make your plate this season, be mindful of your serving sizes and being selective when it comes to fried foods, cream sauces, starchy casseroles and sugar-laden desserts. For more strategies, check out these 10 tips to outsmart the holiday dinner table from my Ochsner Eat Fit colleague Jala Lockhart. If you can't skip dessert, have a small piece of pie, a few bites of cake or one or two cookies, and see it as a treat for all the hard work it takes to keep on track. Don't see this as a failure, but also try not to make it an everyday habit. Also, avoid the "guess I fell off the wagon, there goes my diet" attitude and instead go right back to the food habits you want to keep practicing. Everyone can use some relaxation during this busy time. Happy holidays to you and your family and have a joyous season! To schedule a nutrition consult, whether virtually or in-person, contact us at nutrition@ochsner.org or call us at 1-877-889-2976 Tags holidays weight loss YOU MAY ALSO BE INTERESTED IN: Food & Fitness Nov. 10, 2023 6 FEEL-GOOD HOLIDAY STRATEGIES FROM A REGISTERED DIETITIAN The average person gains about 1 pound during the holiday season. Here are six… simple steps you can take to avoid unwanted pounds. By Molly Kimball, RD, CSSD Food & Fitness Nov. 10, 2023 7 HEALTHY AND DELICIOUS HOLIDAY FOOD SWAPS One tip for healthier holiday munching: Pick shrimp cocktail instead of finger… sandwiches or mini quiches. By Molly Kimball, RD, CSSD Food & Fitness Nov. 21, 2023 ASSORTED HOLIDAY MEAL TIPS TO HELP MANAGE GESTATIONAL DIABETES If you have been diagnosed with gestational diabetes, this holiday eating… guide lets you focus on you and our baby's health and still enjoy holiday meals. By T'Keyah Bazin, PharmD Comments about the blog? Send us an email! 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