9 Tricks to Avoiding Holiday Weight Gain
Experts have revised their previous holiday weight gain estimates, reducing it from around seven pounds to just about one pound. However, that seemingly minor annual addition still accumulates over time, as revealed by a study conducted by the New England Journal of Medicine. Considering that the average adult typically gains one to two pounds each year, it's evident that our holiday indulgences play a significant role in the expansion of our waistlines throughout a lifetime.
Reversing this trend is entirely possible by simply maintaining your weight throughout the holiday season. But how can you resist the temptation of eggnog, pumpkin pie, or that extra serving of stuffing? The allure of these delectable treats is undeniable, especially when everyone around you is partaking in the festivities. Then there's the office party, your neighbor's annual holiday bash, and your family's grand gathering...
To address this challenge, we reached out to a select group of leading health experts, who graciously shared their invaluable tips and strategies for savoring holiday delights without adding a single pound to your waistline.
We asked a few top health experts to share their best tips and strategies for enjoying holiday fare without gaining a pound.
1. Make a plan
Certified Wellness Coach Norah Lynch, M.S., R.D., suggests making a plan for your exercise and eating strategies during the holidays, complete with a reminder system.
“We tend to disappear for six weeks and then wake up January second and think, what did I do?” she says. Reminders can include post-it notes in strategic places, regular reminders on your computer, or maybe a photo of yourself in a swimsuit tacked to your fridge.
2. Have a little
This time of year you will be bombarded with cookies, cakes pies, stuffing, mashed sweet potatoes, and a variety of other rich foods. “Everybody can eat something of everything, it’s just a matter of how much,” says Sari Greaves, R.D., C.D.N. and American Dietician Association spokeswoman. She says portion control is the key to not depriving yourself of your favorite treat. At meal time, Greaves suggests filling half your plate with veggies, one quarter with a serving of protein such as skinless poultry, fish or lean beef or steak, and saving the remaining quarter for small tastes of the rich, sauce-laden dishes.
3. Pick your battles
With the help of food-tracking apps and online fitness apps — it can help you keep the weight off. You don’t have to get anxious around the holidays, and you don't have to deprive yourself. “I’ll forgo the rolls, the mashed potatoes, and mac-and-cheese because I can have that any time of the year,” clinet 1 Clinetsays. “I’ll save my calories for something that is specific to this time of year like pumpkin pie or, my favorite, sweet potato casserole.”
I nomrally advise to decide ahead of time what you’re going to indulge in: an extra drink, savory rich foods or sweet treats. “Let yourself enjoy one, but not all three,” she says. Remember to eat slowly and savor the food.
4. Keep moving, even 10 minutes a day
One of the major causes of weight gain during the holidays is lack of activity, says Greaves. Don’t use the busyness of the season or the colder weather as an excuse. Lynch suggests doing at least three rounds of 10 to 15 minutes of physical activity a day. But, she says, even just 10 or 20 minutes is better than doing nothing. Walk around the block, climb stairs, shovel snow, ice-skate, or do an online exercise routine.
“Don’t think of exercise as something you have to do, think of it as a way to relieve stress or help you sleep at night,” Lynch recommends.
Carter says she’s adamant about sticking to her workout routine during the holidays and even tries to fit in an extra workout to make up for the extra calories. Her family’s tradition of playing hopscotch after big holiday meals every year is a great example of adding activity into your day without "working out." At VibraFit, we offer 30 minute classes with the benifts of a 1 hour workout, find out more at vibrafitlafayette.com
5. Take control of your environment
You might not be able to decide the type, or amount, of food served at any event, but there are a few things you can control. For example, if you bring a healthier dish such as a fruit salad or veggie tray, you know there will be at least one guilt-free dish available. Here are a few other things you can do to stop the parade of food into your mouth:
Never engage in conversation while standing next to the buffet table.
Wear snug clothing. Feeling that pull at your waist will serve as a reminder that you should slow down or take a walk.
Chew on sugarless gum to prevent you from going back to the buffet line for second helpings.
6. Prepare in advance
Don’t go to a party hungry. “This is a major party pitfall because it sets you up for overindulging,” says Greaves. “Snack on nutrient-rich, low-calorie foods. . . .to take the edge off your hunger before the party.” Lynch also suggests that you don’t go to an event thirsty or tired. “Our bodies don’t always distinguish between thirst and hunger,” she says. “And, we make really bad decisions when we’re tired.” Skip that extra hour of TV, she says, to make sure you’re well rested.
7. Don’t graze
Just so you know, broken cookies DO have calories. Same for anything consumed while standing. And lots of little plates add up to a lot of calories. It’s better to put together a meal and sit down to enjoy it. Nothing is the same as mindless eating. Try a smaller plate, says Greaves, to control your portions when you do sit down to eat.
8. Stick to your drink limit
Not only does alcohol add extra calories, but it can also stimulate your appetite and reduce your willpower.
“We are all adults,” Lynch says. “You know how many drinks you can have before you lose the ability to make the right choice.” Is it one, two, three? Whatever your limit, stick to it. Enjoy a drink or two, but don’t let getting drunk ruin your commitment to everything mentioned above.
9. Get back on that horse
Let’s say you ignored most or all of the above advice. You ate with abandon and the only exercise you got was walking to the buffet table to refill your plate. Now what do you do? “Stop the bleeding,” Lynch says. “Don’t let it stretch into days or weeks. Decide that the holidays are over and it’s time to get back on track.”
Managing holiday stress is also essential for a peaceful and enjoyable season.
8 Tips for Managing Holiday Stress
Here are eight tips to help you navigate the holiday season with ease:
Plan Ahead: Start planning early to avoid last-minute stress. Create to-do lists, set a budget, and schedule tasks to ensure everything gets done without overwhelming yourself.
Set Realistic Expectations: Be realistic about what you can accomplish during the holidays. Remember that it's okay to say no to some commitments to avoid overextending yourself.
Practice Self-Care: Make time for self-care activities that help you relax and recharge. Whether it's meditation, a warm bath, reading, or a hobby you love, prioritize self-care.
Stay Active: Don't neglect your physical health. Regular exercise can help reduce stress and boost your mood. Consider taking short walks or practicing yoga to stay active during the holidays.
Delegate Tasks: Share responsibilities with family members or friends. Don't hesitate to ask for help with holiday preparations, cooking, or cleaning.
Stick to a Budget: Financial stress can be a major holiday burden. Set a budget for gifts and festivities, and try to stick to it. Consider thoughtful, homemade gifts as well.
Limit Technology: While staying connected is important, limit your screen time and take breaks from technology. Enjoy quality time with loved ones without the distractions of devices.
Practice Gratitude: Take a moment each day to reflect on the things you're grateful for. Focusing on gratitude can shift your perspective and reduce stress.
Remember that the holidays are about spending time with loved ones and enjoying the spirit of the season. By implementing these tips and prioritizing self-care, you can manage holiday stress and create meaningful memories.
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