Avoiding holiday weight gain.

The holidays are upon us, which means the feasting has begun.   This is both good and bad.  The good is we get to reconnect with family and friends who live far away.  The bad is we tend to gain weight during the holiday season.  Although, according to NIH, we do not gain as much weight as we think, only about a pound or two; however, that pound generally will stick around for a lifetime (NIH, 2000).  Add a pound or two a year, and you will soon be 20-30 pounds heavier.

If you are willing to be a bit more diligent from November through February, you could not only avoid this subtle weight gain, but you could possibly end up losing weight during the holiday season.  Here are seven tips to avoid holiday weight gain.

1.  Never arrive hungry.  This is a must for grocery shopping and holiday parties.  Be sure to eat a healthy snack before the party.  This will help your willpower to avoid the high-calorie, sugary foods and stick to the healthier options.

2.  Remember your portion control.  If your party is buffet-style, be sure to use the smaller plate.  Put a spoonful of whatever you want to try, but once that plate is full, you are finished.  This will keep the total calories down to a normal number for a meal without leaving you feeling deprived.

3.  Fill up on your vegetables and fruit.  You are aiming for 7-9 servings, mostly of vegetables.  This will give you your fiber and good carbs for energy and satiety.  This also will help you with your portion control and avoiding sugar cravings.

4.  Choose socializing over eating.  Once you have made your choices at the buffet, move away from the food.  Keep your mouth busy with catching up with friends and family instead of filling it with higher-calorie foods. 

5.  Stick to your sleep and exercise routine.  It is easy to let the healthy habits lapse with the added commitments, but it is better for your mental and physical health to stay on your schedule.  If that means leaving a party early, so be it.  You can still schedule socializing around your exercise and sleep.  You will also find yourself less likely to crave high-fat, high-carb, high-sugar snacks if you are well rested.

6.  Limit the alcohol.  Holiday parties and family get-togethers tend to mean alcohol.  Limit yourself to one or two drinks and avoid the fancy, high-calorie drinks, like eggnog.  If you must have the eggnog or fancy drink, limit it to a small, 8-oz glass.

7.  Stay positive.  Stress happens during the holidays; it is inevitable.  However, by staying on track with sleep, exercise, and portion control, you will be better able to manage the setbacks.  Perhaps now would be a good time to practice deep breathing techniques.  If you will be dealing with a difficult family member, for example, simply taking a few minutes to breathe and relax will go a long way to maintaining your sanity and your willpower.

Have a great time during the holiday season, but remember to follow these simple seven steps to avoid the weight gain.  The old adage, “A moment on the lips; a lifetime on the hips” is true but avoidable with a little bit of due diligence.

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NIH (2000)  Holiday Weight Gain Slight, but Could Last a Lifetime.  Retrieved on December 2, 2013, from http://www.nih.gov/news/pr/mar2000/nichd-22.htm