How to Avoid Weight Gain During the Holidays

The holidays are here, and you might find tempting foods at every turn. Cookies, brownies, and holiday treats are scrumptious and make the season feel bright. But while it’s a time for indulgence, it’s also notorious for contributing to weight gain for many. If you are wondering how to avoid weight gain during the holidays, you aren’t alone.

As you reach for a bite of a tempting treat, you might worry about what the scale will say after the holidays.However, fear not. Just because the holidays are here, it doesn’t mean that you have to do without the delicious foods!

With a proactive approach and smart strategies, you can navigate through the holiday feasts and treats without tipping the scales.

Pre-Party Meal Mapping

When heading out to a holiday party, you might feel worried about the food choices. This is a time to make a game plan for your holiday meals.

If you aren’t hosting the party, ask the host about food choices and bring a healthy dish to share. When it’s time to eat, load up on veggies and lean protein first, and then choose a smaller portion of the richer fare. Yes, you can have that cookie–but moderation is key.

Schedule Your Holiday Sweat Sessions

The holidays are a hectic time, but it’s not exactly an excuse to stop hitting the gym. Don’t let the holiday rush derail your workout routine!

Here’s a tip to help workouts stick: mark your workouts on the calendar just like any other important appointment. Consider them as a non-negotiable to help counterbalance holiday indulgences.

Wise Winter Hydration

Even though the temperatures are low, continue drinking water. Water helps keep you full and can keep you energizrd throughout the day. If you are ever in doubt, water is always a great choice for drinking at holiday parties.

Be vigilant about your beverage choices, as they can stealthily contribute to holiday weight gain. Choose water over sugary drinks and limit (or even eliminate) alcoholic beverages. Bottoms up!

Savvy Sampling

Allow yourself to enjoy the seasonal specialties, but do so with intention. Select smaller portions and focus on really enjoying each bite without automatically reaching for seconds.

Stress-Free Holiday Haven

Keep stress at bay to avoid comfort eating. Engage in activities that reduce stress like reading, listening to music, or practicing mindfulness. This can help you maintain a calm and collected approach to holiday eating.

Several ideas for combatting stress during the holidays include:

Exercise Regularly: Engage in physical activity, as it is a proven stress reliever and can help maintain your weight during the holiday season. Even short bouts of exercise, like a 10-minute walk, can boost your mood.
Stay Organized: Keep a schedule or to-do list to manage your time effectively and avoid the stress of last-minute rushes.
Set Realistic Expectations: Remind yourself that it’s okay if things don’t go perfectly. Holidays can be unpredictable, and it’s important to be flexible.
Take Breaks: When you start to feel overwhelmed, take a short break. A few minutes of quiet time can help you feel refreshed and less stressed.
Practice Mindfulness or Meditation: These practices can help calm your mind and reduce anxiety.
Delegate Tasks: Share the responsibilities of holiday tasks like cooking, shopping, and decorating. It’s a great way to involve others and reduce your workload.
Maintain Healthy Habits: Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.

Commit to Quality Sleep

Ensure you’re well-rested throughout the holidays. Good sleep helps regulate the hormones that control appetite, making you less likely to succumb to impulsive snacking and overeating.

Here are a few tips and ideas of how to get better sleep this holiday season:

Establish a Routine: Try to go to bed and wake up at the same time every day, even on weekends and during holiday festivities. Consistency reinforces your body’s sleep-wake cycle.
Create a Restful Environment: Make sure your bedroom is quiet, dark, and at a comfortable temperature. Use earplugs, a fan, or white noise machines to block out disruptive sounds.
Limit Screen Time: Turn off electronic devices at least an hour before bed as the blue light emitted can interfere with your ability to fall asleep.
Mind Your Diet: Avoid large meals, caffeine, and alcohol before bedtime, as they can disrupt sleep. Instead, opt for a light snack if you’re slightly hungry.
Relax and Unwind: Develop a bedtime ritual to tell your body it’s time to wind down. This could include reading, taking a warm bath, or practicing relaxation exercises.
Stay Active: Regular physical activity can help you fall asleep faster and enjoy deeper sleep, but not too close to bedtime.
Manage Stress: Keep your holiday to-do list manageable. Practice stress-reducing techniques such as deep breathing, meditation, or yoga.
Be Wary of Naps: If you choose to nap during the day, limit it to 20-30 minutes. Late afternoon naps can interfere with nighttime sleep.

How to Avoid Weight Gain During the Holidays

Embrace Mindful Eating

Slow down and savor each mouthful of your holiday meals. Mindful eating can enhance the enjoyment of your food and help prevent overeating by allowing your body to recognize when it’s full.

Keep Healthy Snacks Handy

Have healthy snacks ready for those moments when hunger strikes. Snacking on vegetables, nuts, or fruit can prevent overindulgence during mealtime.

If you’re in a pinch, here’s a list of health snacks for the holidays:

Nuts and Seeds: A handful of almonds, walnuts, or pumpkin seeds can be a great source of healthy fats, protein, and fiber, which can help keep you full and satisfied.
Greek Yogurt: Opt for plain Greek yogurt and add a touch of honey or fresh fruit for a bit of sweetness. It’s high in protein and can also serve as a probiotic.
Fresh Fruit: Apples, pears, oranges, and berries are all in season during various holiday months and make for a naturally sweet snack.
Vegetable Sticks: Carrot, celery, and cucumber sticks are crunchy, full of fiber, and low in calories. Pair them with hummus or a yogurt-based dip for extra flavor.
Air-Popped Popcorn: Go for air-popped popcorn without the butter. It’s a whole grain, high in fiber, and you can eat a large volume without consuming too many calories.
Dark Chocolate: In moderation, a piece of dark chocolate can satisfy your sweet tooth and provide you with antioxidants.

Balance Is Key

Remember that the holidays are a time to celebrate. It’s okay to indulge occasionally, but balance indulgent meals with healthier ones. After a big holiday feast, aim for lighter meals the following day.