How to navigate the holiday season without gaining weight
The holiday season is a time for family and fun, and most Americans, of course associate fun with food. From stuffing yourself with stuffing on thanksgiving to the deserts through Christmas and then the New Year’s Eve cocktails, the average American (who is at a healthy weight) will gain 1-2# during the holiday season. That doesn’t seem so bad, and almost “worth it” considering all the yummy treats; however if you someone who already struggles with a few extra pounds - you would be looking on packing on an extra >5#s during the season. The real issue isn’t a few pounds but it’s that most won’t ever lose that extra weight and will keep adding extra pounds every year.
But don’t worry - it is possible to enjoy the holiday season without falling off the wagon.
Being mindful of your eating habits, staying active, and managing stress can help prevent excessive weight gain. It's not about perfection, but rather finding a balance that allows you enjoy the holiday season and still work towards your goals.
1. Set Realistic Expectations
First of all: don’t expect perfection. The holiday season is a time to enjoy yourself and make memories, it’s okay to indulge in your favorite treats occasionally. Rather than focusing on avoiding all weight gain, aim for staying at your current weight. The goal should be to stay as close to your baseline as possible so you can get right back on track to achieving your fitness goals once the new year starts.
2. Prioritize Healthy Eating at Home
While it’s tempting to dive into holiday sweets and meals at every gathering, try to maintain balance by making healthy choices when you are at home. Or better yet, bring some healthy dishes along to the holiday gatherings. Choices such as -
Lean proteins – Try chicken skewers
Vegetables – Sweet Potato and Kale salad
Whole grains – Quinoa Salad
When you fill your plate with healthier choices at home, you’ll be less likely to overeat at holiday parties or dinners.
3. Eat Mindfully at Holiday Gatherings
It’s easy to overeat when you're at holiday gatherings with your friends and family. From conversing to entertainment, to endless supplies of foods it’s easy to get distracted and go overboard. To avoid this, try mindful eating—slow down, enjoy each bite, and listen to your hunger and fullness cues. Before going for seconds, pause and ask yourself if you're truly still hungry, or if you're eating out of habit or boredom.
One effective strategy is to take a small portion of everything you want to try, and when it’s gone, check in with your body. This prevents mindless munching and allows you to enjoy your favorites without going over the top.
4. Be Deliberate About Indulgences
Everyone knows the holidays usually come with indulgence, but you don’t have to say “yes” to everything. Be strategic about your choices:
Choose your favorites: Rather than trying everything on the buffet, pick the holiday treats you really love and skip the ones you can do without.
Portion control: Opt for smaller servings and try to savor them slowly. If you’re enjoying a dessert, consider sharing with a friend or family member, so you still get to enjoy the taste without overdoing it.
Stay active during gatherings: If you’re at a family dinner or holiday party, find ways to stay active. Take a walk after your meal or play a group activity that gets everyone moving.
Use a desert plate for your meal: Using a smaller plate will help you not to overfill your plate with too much food.
5. Don’t Skip Meals to "Save up"
A common strategy many people use is skipping meals during the day to “save up” so they can overeat at parties. This technique often backfires. You’re more likely to overeat when you’re extremely hungry, and skipping meals can lower your metabolism and make it harder to make mindful decisions when food is in front of you.
Instead, keep your meals regular and balanced. A small, healthy snack before a big holiday gathering can help curb your appetite and prevent you from overeating later on.
6. Keep Up With Your Exercise Routine
Just because it’s busier during the holiday season, it doesn’t mean you need to neglect your fitness routine. Even if you aren’t able do as much as you usually do, you can stay active in other ways:
Take daily walks: A brisk 10-minute walk after a meal helps with digestion and keeps your blood sugar levels even.
Get creative: Quick home workouts, yoga sessions, or even dancing to holiday music can keep you moving and feeling good.
Use the stairs or park further away: Try to take the stairs instead of the elevator or park at the back of the lot for a longer walk.
It’s all about finding ways to stay active and keep your body moving, every small decision adds up.
7. Drink Water
It’s easy to get caught up in drinking sugary cocktails or other alcoholic beverages during the holidays. However, these drinks are often loaded with empty calories and sugar. Instead, make sure you are drinking water to stay hydrated and curb your appetite.
Drink a glass of water before meals and sip throughout meal: This can help you feel fuller and prevent overeating.
Balance alcoholic beverages: If you do choose to drink alcohol, alternate between alcoholic drinks and water to stay hydrated and avoid drinking too many calories in alcohol.
8. Stay Positive and Flexible
Remember that the holiday season is a time to enjoy life and celebrate. Be kind to yourself and practice self-compassion if you do indulge or fall off track. Instead of focusing on guilt or disappointment, just focus on getting back on track the next day. One meal or one day of overeating won’t ruin your progress. Just don’t let one bad day turn into an entire week of binging.
Happy holidays, and remember—balance, not deprivation, is the key!