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The Princeton Longevity Center Medical News

Need to Lose Your Holiday Weight?

By Karen McPartland, RD

Studies show that the average weight gain for most Americans between Thanksgiving and New Year’s Day is 1 to 2 pounds.  This might not sound like much, but it appears that this holiday weight gain accounts for much of a person’s annual weight gain over the course of a lifetime.  This is because most people don’t lose the 1 to 2 pounds gained during the holiday season.  To quantify how this would affect you as the average American, take your current weight and add 20 pounds…this is how much you will weigh 10 years from now unless you take action now! 

Taking action is very simple, just cut 80 calories from each day for the next 3 months to lose the 1 to 2 pounds that you may have gained this past holiday season.  This might sound worthless for 2 pounds, but it is fairly easy to cut 80 calories out of each day.  If you are successful at doing this year after year, you will prevent yourself from gaining 20 pounds over the next 10 years!

According to, 80 calories is equal to about:

  • 12 Almonds or Peanuts
  • 8 oz. Nonfat Latte Coffee
  • 4 individual containers of half & half (4 Tbsp)
  • 4 oz. Dunkin Donuts Hot Chocolate
  • 4 tsp. White Sugar
  • 4 tsp. Honey
  • 4 tsp. Maple Syrup
  • 1 Tbsp. Smart Balance Spread
  • 2 Pats of Butter
  • 1 ½ Tbsp. Cream Cheese
  • 8 oz. Orange Juice
  • 8 oz. Coca-cola
  • 4 oz. Red Wine
  • 6-8 oz. Beer
  • 2 tsp. Olive oil
  • 2 Tbsp. Creamy Italian Dressing
  • 1 slice of Whole Wheat Bread
  • 1/2 cup Cooked White Rice
  • 1 cup Cheerios
  • 2 oz. Cooked Skinless Chicken Breast

Challenge yourself to trim 80 calories from each day for the next 90 days!  Use the above examples of 80 calorie portions to help you.  Here’s an example of what you can do in a typical day to achieve this:

  • Instead of 2 creamers in your morning coffee, try using just one,
  • Drink just 6 oz. of your normal 8 oz. orange juice portion each morning, and
  • Replace 1 Tbsp of your salad dressing with lemon juice or vinegar

It’s likely that you won’t miss the little bit of food or beverage that you leave behind.  So, give it a try! 

If you are looking to lose weight a little bit faster or need to lose more than a few pounds, consult with a Registered Dietitian who can determine your daily caloric needs for weight loss and develop a personalized plan of action to shed pounds!

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