#1 Tip to Prevent Holiday Weight Gain

The holidays are upon us, and you know what that means…

The average American can gain up to 5 pounds over the next couple of months. Why? Shorter days, darker days, more time inside, an exponential increase of treats and beverages everywhere we turn. I’ll add stress to the list too, why not?

As a registered dietitian and fitness expert who has worked on 3 of the largest and very significant weight loss studies in North America, we have taken note of what works and what doesn’t in terms of not only losing the weight, but keeping it off, and preventing weight gain.

Tip #3 Those who track what they are eating and drinking are 50% more likely to lose the weight and keep it off (those who pretend the weekends aren’t real, and don’t track on weekends, are not the people who see results, and those who pretend their alcohol has no calories also do not see results – it has 7 calories per gram, almost twice as much as carbs and protein).

Tip #2 Fill up on vegetables, fruit and whole grains first (the foods that have fiber, water, and nutrition you need). You can still have all the other stuff, but have those 3 first and you’ll be way ahead of the game!

Tip #1 Invest your time into some strength training. As you lose weight, you lose muscle. Muscle is more metabolically active than fat (helps you burn more calories), so you want to keep it. You keep muscle by getting enough protein and by strength training (walking is great, but doesn’t make the cut). If you continue to lose muscle as you lose weight (which you will if you don’t strength train), your metabolism will slow down and you will need to consume fewer calories just to maintain your weight (which makes the holiday season even tougher if you’re trying to lose or maintain your weight). More details on strength training here



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Nicole earned her bachelor's degree in Nutrition and Dietetics from Simmons College while working as a Personal Trainer at Boston Sports Clubs and Gold's Gym. While at Simmons College, she competed in crew, ice hockey and cheerleading. She went on to earn her master's degree in Applied Nutrition with a concentration in Fitness from Northeastern University. Between undergraduate school and graduate school, Nicole completed one year of service under the auspices of AmeriCorps VISTA (Volunteers in Service to America) in the Rio Grande Valley of Texas as a Wellness Coordinator at a K-12 public charter school. Nicole completed her Dietetic Internship through Wellness Workdays to gain experience in Clinical Dietetics, Community Nutrition, Long Term Care Nutrition, Food Service Management, Corporate Wellness, Private Nutrition Counseling, and Sports Dietetics. Nicole worked as a Research Assistant at Tufts University for a Preliminary Investigation of Civic Engagement as a Novel Approach to Behavior Change and Body Weight Improvement in African American Females: The Change Club Study. Nicole recently launched the clinical and fitness nutrition programs for the Red Sox Foundation and Massachusetts General Hospital's Home Base Program. For the past few years, Nicole has increased wellness programs at the John Nagle Co. in Boston's Seaport District, bringing in fitness instructors, yoga instructors, the American Heart Association, healthy restaurant options, and health screenings to a diverse population of fisheries workers. More recently, Nicole worked on the Framingham State Food Study with Boston Children's Hospital and is currently working on the Breast Cancer Weight Loss Study with Dana Farber. Nicole continues to help deployed service members and their spouses and partners find and create new avenues for healthy lifestyles before, during, and after deployment. Nicole has experience counseling veterans, professional, adult and college athletes, and individuals and families looking to make changes in their routines to better their health. Nicole lives an active lifestyle and this year completed the Boston Marathon injury and cramp-free. Nicole enjoys educating individuals and groups. Some of the topics she teaches include: Choosing Foods to Improve Your Mood, Eating for Exercise, How to Navigate the Grocery Store, Eat This not That, Building a Balanced Meal, How to Lose Weight and Keep it Off, and Finding Health Sources You Can Trust.

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