Page 12 THE VILLADOM TIMES II • December 11, 2013 Put a stop to the battle of the holiday bulge The holiday season is dominated by parties, family gatherings, and festive foods. Overindulgence in rich foods and drinks during the holiday season and cold weather, which can make it difficult to exercise, often lead to weight gain by Jan- uary. Focusing on diet and exercise during the holiday season can help you avoid unwanted weight gain and provide more energy as the season progresses. The following are some effective ways to sail through the season without gaining weight. Don’t scrimp and sacrifice all the time. The body is a powerful machine, but it does not always work the way we want it to. According to nutritional experts, rather than metabolizing food on a daily basis, the body is geared to work over longer periods of time. That means it is possible to balance out a high-calorie day by eating less food and/or lighter fare on the days before and after. Fill up before going out. Those who are concerned about the high-calorie foods and drinks that are often served at parties and holiday gatherings may want to eat beforehand. Hunger can cause people to overeat and fill up on the wrong kinds of foods. Instead, eat a low-calorie snack that is high in protein and fiber before leaving the house. That should make it easier to avoid the chips and dips. Get plenty of sunshine when possible. Lack of sunlight can contribute to the winter blues, which may lead some people to rely on comfort foods. Such foods are typically rich in carbohydrates, fats, and sugars. Spending time outdoors in the sun each day is a mood booster. Pick the right mix of foods. Devote more space on the plate to lean proteins, such as roasted turkey or chicken or even lean ham. Devote much of the rest of the plate to roasted vegetables and whole grains. Take only small portions of high- fat foods like candied yams or bread stuff- ing to satisfy cravings without overdoing it. Skip the spirits for the most part. Alco- holic beverages are loaded with empty cal- ories. Many people would rather reserve bonus calories for a piece of pie or a brownie. Those who drink can cut calories by sticking to a one drink per day limit. Exercise every day. When people are busy with holiday tasks, it can be easy to push exercise aside, but a more seden- tary lifestyle can trigger a slowing of the metabolism. That slow down can lead to weight gain. Aim for some sort of daily exercise, and try to park farther away from the stores or take the stairs instead of the escalator. Don’t relegate exercise to a New Year’s resolution. Inactivity now will only bring harder work in the future to shed those unwanted holiday pounds. Weight gain may be just another part of the holiday season for many men and women. However, individuals who are concerned about adding extra pounds can stop the pattern of gaining weight during the holiday season by making smart choices throughout the season.