Prevent Holiday Weight Gain
From Thanksgiving pies to Christmas cookies and New Year's Eve cocktails, the average person gains a pound or five between November and January. These annual gains can really add up over a decade!
The good news is you can absolutely enjoy the festivities without sacrificing your health goals. It's all about making mindful choices and finding balance.
Here are seven
strategies to help you navigate the holiday season and prevent weight gain:
1. Eat Before You Go (But Choose Wisely)
Never go to a party starving! Arriving hungry is a recipe for overindulging in high-calorie appetizers and sugary drinks.
The Power Snack: Have a small, protein-rich snack about
an hour before your event.
The Benefit: This takes the edge off your hunger, allowing you to be more selective and less likely to gorge on the first thing you see.
2. Practice the 80/20 Rule at the Buffet 🍽️
When you approach the holiday spread, aim for balance on your plate.
80% Nutritious: Fill most of your plate (about 80%) with the healthiest options available: fresh vegetables, salads (watch the dressing!), lean protein (turkey, ham, fish), and high-fiber starches.
20% Indulgent: Reserve a small section of your plate (the remaining 20%) for the foods you truly look forward to—that special casserole, the creamy dip,
or a small slice of pie. Don't feel guilty, just keep the portions small.
3. Hydrate, Hydrate, Hydrate!
Thirst is often mistaken for hunger, and many holiday beverages are loaded with hidden calories.
Water is Your Friend: Drink a full glass of water before you start eating and alternate your
alcoholic or sugary drinks with a glass of water or unsweetened sparkling water.
Watch the Liquid Calories: Eggnog, sweetened punch, and fancy cocktails contain a surprising amount of sugar and calories. Opt for a lighter choice, like wine spritzers, light beer, or a clear spirit with soda and lime. Limit yourself to one or two drinks.
4. Prioritize Your
Sleep
The holidays can be hectic, but skimping on sleep can sabotage your diet efforts.
The Hormone Link: Lack of sleep increases ghrelin (the hunger hormone) and decreases leptin (the satiety hormone). This makes you crave high-calorie, sugary foods and makes you feel less full.
Aim for 7-9 Hours: Prioritize getting enough restful sleep to help regulate your appetite and energy levels.
5. Keep Moving—It Doesn't Have to Be a Marathon
The holiday season is busy, but don't stop your regular exercise routine. Even short bursts of activity help.
Family Walks: Plan a 15-30 minute walk with family or friends after a big meal. It aids digestion and is a great way to catch up.
Morning Routine: Commit to a quick workout first thing in the morning before the day's events take over.
6. Master the Art of Saying "No, Thank You"
People often feel obligated to eat everything offered to them, but remember you are in control of your plate.
The Kind Refusal: You can be polite without overeating. A simple, "Thank you, that looks delicious, but I'm absolutely stuffed!" is usually enough.
7. Focus on the "Why" and the "Who," Not Just the
Food
Remember what the holidays are truly about: celebrating traditions, spending time with loved ones, and enjoying the festive atmosphere.
Engage in Conversation: Spend more time talking, playing games, and participating in activities than you spend standing by the food table.
Be Mindful: When you do eat, sit down, put your fork down between bites, and savor the experience. Slowing down gives your body time to register fullness.
