Key Takeaways
Between hectic parties, indulgent meals, and endless eggnog and cookie swaps, maintaining your weight can seem impossible during the holiday season. It’s no surprise the average American gains up to 2 pounds between Thanksgiving and New Year’s, according to several studies.
That said, with careful planning, weight loss is possible at any time of year. This article covers tips on how to keep up with your weight loss goals and avoid holiday weight gain this season.
Can You Lose Weight During the Holidays?
The holidays are a time to celebrate and connect with loved ones. It’s also a time when people tend to let loose with their food choices. Research shows that self-monitoring of weight, even when dieting, decreases during the holiday season. This pattern can make you more prone to weight gain.
However, this doesn’t have to be the case. One study divided 272 adults into two groups over the holiday season. The first group received weight maintenance tips, such as managing food intake and exercising, while the control group received general health tips. Results showed that the first group lost .3 pounds on average while the control group gained .8 pounds on average.
This difference may seem small, but over the years, it can add up. Having a holiday eating plan can help you find balance and prevent accumulative weight gain. It may even help you continue losing weight.
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Tips to Avoid Holiday Weight Gain
The holiday season can be full of temptations, but with a few mindful strategies, you can stay on track with your goals while still enjoying the festivities.
1. Stay Active
Exercise is a fundamental part of a healthy lifestyle. It’s especially useful for those wanting to lose weight as it helps create a caloric deficit. If exercise is a regular part of your routine, aim to keep up this momentum during the holiday season.
Making time for movement amidst your busy schedule can balance your increased calorie consumption and help you avoid holiday weight gain. You can go sledding, ice skating, or walk through the neighborhood to see Christmas lights. If the weather is keeping you inside, you can follow a workout video on YouTube or attend a workout class.
2. Don’t Skip Meals
It’s easy to fall into the trap of an all-or-nothing mindset when it comes to eating, especially during the holiday season. But the holidays shouldn’t be an excuse to throw away all the progress you’ve made. By sticking to a balanced diet and maintaining your normal routine, you can keep holiday weight gain at bay.
If you’re heading to a big holiday dinner, make sure to eat your typical breakfast and lunch. This prevents you from showing up starving and overeating as a result. At home, focus on nutrient-dense foods like lean proteins, fruits, vegetables, and whole grains. Enjoy dessert but try to avoid bringing excess holiday treats and baked goods into your home. It’s all about finding a balance between healthy eating and enjoying your holiday favorites.
3. Plan Ahead
Write down all your holiday events, including work parties, in your calendar so you can plan ahead. If you’re eating outside your home, eating a light, balanced breakfast can balance the extra calories you might eat later. Eating healthy, satisfying meals throughout the day can prevent you from overeating at evening gatherings.
4. Choose Healthier Ingredients
Whether hosting a party or cooking a side dish, be mindful of the ingredients you’re choosing. Look at the labels when grocery shopping to scan for fat and sugar content. You can also make healthier versions of classic side dishes. For example, roast veggies instead of making green bean casserole. Or you can swap loaded mashed potatoes with mashed cauliflower for a low-calorie but delicious dish.
5. Manage Your Portions
While you can’t control everything that’s served at a holiday party, you can manage your portion sizes. Focus on filling your plate with protein and vegetables first, then add smaller portions of more indulgent sides like mac and cheese or sweet potato casserole.
Eat intuitively and try to really savor every bite before picking your fork back up. Check-in with your body before getting seconds to make sure you’re actually still hungry. You can always pack leftovers of a dish you really loved!
6. Start New Traditions
Setting new holiday traditions that focus on movement and health can help you maintain or even lose weight during the holiday season. You can make the holidays more active by introducing family walks, sledding or skiing, ice skating, or even holiday-themed fitness challenges.
These activities help burn off extra calories while also creating lasting memories with loved ones. You can also start a tradition where every guest brings one healthy dish to try. Shifting the focus to fun and healthy traditions allows you to work on your health goals and enjoy the holidays in a more balanced way.
Prevent Holiday Weight Gain With a Licensed Dietitian
It can be difficult to find a balance between enjoying the holiday season and keeping up with your health goals. If weight gain is a challenge for you every year, professional support can help.
At Dietitian Live, our expert dietitians can help you navigate the holiday season and create a plan for maintaining balance throughout the festivities. Book an appointment today, and we’ll help you form a plan that allows you to embrace the holidays without compromising on your health goals.
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