Avoiding holiday weight gain is a real concern this time of year, and it can be hard to avoid with all the tempting foods and celebrations. It seems like Halloween sends you spiraling into overindulgence, which continues through Thanksgiving, to Christmas. It is only after New Year’s Day, that you start thinking about getting “back on track.”

So what’s the trick to avoiding holiday weight gain? It’s a question that many people start asking every year around this time. With a little planning and a few mindful strategies, you can enjoy the holidays without putting on extra pounds. Here are some simple tips to keep you healthy and happy this season:

Avoid Skipping Meals

• Eat at regular intervals: Skipping meals in an effort to “save” calories for a big holiday meal can backfire, leaving you hungry and more likely to overeat. Eat balanced meals throughout the day to maintain steady energy and prevent overeating later.
• Snack wisely: If you’re feeling hungry before a holiday meal, reach for a piece of fruit, some veggies, or a handful of nuts instead of high-sugar treats that will cause you to crash and want even more later.

Stay Active

• Exercise regularly: Maintaining a regular workout routine, even if it’s shortened, keeps your metabolism active. If you’re squeezed for time, short, high-intensity interval training (HIIT) sessions can be effective. Or something as simple as a walk on your lunch break can break up the monotony and get you moving. You also could invest in a walking pad for your standing desk to keep you active throughout the day.
• Incorporate movement into holiday activities: If you’re gathering with family or friends, suggest walking after a meal or playing an active game.
• Take a 15 minute walk after meals. If you are enjoying dessert or a high-carb meal, taking a short walk can help your body utilize that sugar instead of storing it as fat. If you want to see real time data on how your body is processing sugar and carbohydrates, you can invest in a continuous glucose monitor, like Stelo, without a prescription.

Practice Portion Control

• Use smaller plates: This simple hack tricks your brain into feeling full and satisfied with a smaller serving, even though you are eating the same quantity of food as you would on a larger plate.
• Fill up on healthier options first: Start your plate with lean protein and produce to make sure you’re getting the nutrition you need and avoid filling up too much on higher-calorie foods.
• Mindful eating: Slow down and savor each bite. Eating slowly can help you feel fuller with less food. Take time to enjoy the flavors you are experiencing.

Give Yourself Grace

• Don’t stress about the treats: One meal or one day of indulgence is not going to derail your overall health. The key is balance and making healthier choices the majority of the time.
• Avoid guilt: Avoiding holiday weight gain doesn’t mean you have to give up everything you love. If you overeat at a holiday meal, don’t beat yourself up. Simply get back to your healthy habits the next day instead of letting it turn into a whole month of bingeing.

Limit Liquid Calories

• Watch your drinks: Holiday cocktails, eggnog, and sugary beverages can be a significant source of extra calories. If you do indulge, consider alternating between alcoholic and non-alcoholic drinks, or choosing lighter options.
• Stay hydrated: Sometimes thirst is mistaken for hunger. Drink plenty of water throughout the day to stay hydrated and help curb unnecessary snacking.

Balance Indulgence with Healthy Choices

• Be selective with treats: It’s easy to overeat during the holidays because there’s so much food around. Instead of indulging in everything, pick your favorites and enjoy them in moderation. Skip the things you don’t really enjoy or could live without. And, if you try something and find that it’s not really that good, it’s ok to stop eating it.
• Bring a healthy dish: If you’re going to a gathering, offer to bring a healthy option or appetizer that you can share. 

Be Mindful of Stress and Sleep

• Manage stress: The holidays can be stressful, and many of us tend to use food to cope with our emotions. Try to find stress-relieving activities instead of turning to food for comfort. You might go for a walk, listen to your favorite music, read, journal or try meditation.
• Prioritize sleep: Lack of sleep can disrupt your hormones, making you more prone to overeating and cravings. It also affects blood sugar control and heart rate variability.

Plan Ahead

• Set realistic goals: Instead of expecting to lose weight during the holidays, focus on maintaining your current weight, making mindful choices, and feeling vibrant and full of energy. Planning ahead for meals, snacks, and exercise can help you stay on track.
• Prepare for social events: If you know you’ll be at a party with a lot of food, eat a healthy snack before you go. You’ll be less likely to overindulge when you’re not starving.

By incorporating these strategies, you can navigate the holiday season without gaining weight and still enjoy everything it has to offer! The key is moderation, mindfulness, and consistency.

If you want personalized strategies to keep YOU healthy over the holidays, or any time of year, schedule a free phone consultation here.