20 Tips to Avoid Weight Gain During the Holidays

Holiday weight gain is a common concern for many adults. Various holiday parties in Tampa or away, may encourage overeating, sedentary behavior, and consumption of calorie-rich foods; but most people don’t lose this extra baggage. Therefore, holidays — no matter the time of year — may be one of the biggest contributors to your total annual weight gain. That said, holiday weight gain is not inevitable. Here are 20 tips to help you avoid weight gain during the holiday season.

1. YOUR PORTION SIZE

When the holidays arrive, it can be easy to overload your plate. Those who eat larger portions tend to gain weight more easily than those who don’t.

The best way to overcome this is to control portion sizes or use smaller plates. To determine an appropriate portion size, read food labels and the recommended serving sizes listed on recipes. If you can’t do either, use your best judgment to fill your plate with a reasonable amount of food. Use a smaller plate. Dinner parties and potlucks are common during the holiday season. But these celebrations don’t have to wreck your diet if you eat from a smaller plate. Those who eat larger portions tend to gain weight more easily than those who don’t.

2. KEEP MEALS BALANCED WITH PROTEIN

Holiday meals are typically rich in carbs but low in protein. However, it’s important to include some protein with every meal, as it promotes fullness and may be useful for weight maintenance. In fact, eating protein with meals may automatically reduce calorie intake by reducing hunger and appetite. Protein is also beneficial for weight control because it increases your metabolism and levels of appetite-reducing hormones. For these weight-management benefits, you should include at least 3 ounce of protein in each meal.

3. FOCUS ON FIBER

Fiber is another important nutrient that induces fullness. Some studies show that increased dietary fiber can reduce total calorie intake, which may help prevent weight gain over the holidays. Unfortunately, many common holiday foods lack adequate amounts of fiber. Do your best to eat fiber-rich foods, such as vegetables, fruits, legumes, whole grains, nuts, and seeds.

4. BRING A HEALTHY DISH TO SHARE

It can be easy to overeat — or focus on fattening, high-calorie foods — at holiday parties. However, you have control over what you consume. One simple trick is to bring your own healthy dish to share. This way, you can guarantee you’ll have something to eat that aligns with your weight goals.

5. LIMIT LIQUID CALORIES

During the holidays, alcohol, soda, and other calorie-rich beverages are prevalent. These drinks can contribute a significant amount of sugar and empty calories to your diet, which can cause weight gain. Additionally, alcohol consumption is often linked to increased appetite and is a risk factor for weight gain. If you’re trying to control your weight, it’s best to limit your intake of high-calorie beverages. With Every Glass of Wine, I Drink a Glass of Water

It’s easy to forget about staying hydrated when you’re having fun, but when you fill yourself up with booze and hardly any H2O, you run the risk of feeling dehydrated, a little too drunk, and painfully hungry. That combination often leads to overeating, due to a cloudy head and dulled senses. By drinking a glass of water with every drink, I’m able to pace myself and think smartly about the food I’m choosing to eat.

6. NEVER GO TO A PARTY WITHOUT SNACKING OR EATING

Going to a party hungry is a rookie mistake. We know, because we’ve made it hundreds of times. And when you arrive to an event with a growling belly, you’re more likely to make poor choices. Even if there is going to be food at the party, always make sure to have a protein-rich snack before I head out the door. This will keep you full and satiated, and you are able to think clearer about which snacks to reaching for. About an hour before the holiday dinner, eat some fresh fruit or veggies. Watch your will power soar while your waistline stays in place.

7. SNACK WISELY

During the holiday season, unhealthy snacks like cookies and other goodies tend to be available for you to take as you please. When treats are easy to access, you’re more likely to snack unnecessarily. At home, this problem can be solved by keeping treats out of sight. However, that strategy is more difficult to avoid in situations that you cannot control, such as at your workplace or a family party. If you find yourself munching just because there’s food around — and not because you’re hungry — it’s best to avoid snacking altogether. However, if you are hungry and need a snack, opt for real foods. Fruits, vegetables, nuts, and seeds are filling snacks that don’t contain added sugars or unhealthy fats — both of which can lead to weight gain.

8. PRACTICE MINDFUL EATING

People are often in a rush during the holiday season, which frequently leads to multitasking during meals.

Studies show that those who eat while distracted are more likely to overeat. This is because they’re unable to pay attention to their body’s fullness signals. To prevent this, eat mindfully and minimize distractions — including work and electronics. Try to chew slowly and thoroughly, which will allow you to better recognize your body’s fullness signals and consume fewer calories. It can also be helpful to take a few deep breaths before you start eating. This can induce relaxation and help you keep your full attention on your plate, rather than your to-do list.

9. KEEP TRACK OF YOUR PROTEIN INTAKE THROUGHT THE DAY

Just because you’re indulging doesn’t mean you have to completely forget about your macros. It is hard to think about the number of calories or carbs I take in every day during the holidays (life is too short and bread is too good), but do keep track of my protein intake. Protein keeps you feeling full and satiated, and it’s also a necessary nutrient to keep your body prepared for an impromptu workout. You will feel better going to a party knowing that you’ve already met your protein goals for the day; it helps you make better choices with what you’re going to eat.

10. LIMIT YOUR DESSERT INTAKE

Dessert is everywhere during the holiday season. This often leads to excessive sugar consumption, a common cause of weight gain. Instead of eating every treat in sight, just focus on your favorites and ditch the rest.

Another trick is to savor the desserts you do indulge in, simply taking the time to eat them slowly — which may leave you feeling more satisfied and less likely to overdo it or just take a few bites and that’s it.

11.  KEEP BURNING THOSE CALORIES

Exercise is especially critical during this time of larger-than-usual meals. In addition to your regular exercise schedule, plan activities like walks, hikes, bicycle rides, and dances with family and friends. The extra calorie burning can really help control your weight – and you’ll enjoy some wonderful times together.

12. BE A GOOD GUEST

Call your host and say, “I’d love to bring something. What are you planning on serving?” If you discover that one of the dishes is particularly unhealthy (or tempting), offer to bring your own version.

13. SELECT YOUR FIRST COURSE FOOD WISELY

A huge green salad, a plate of fresh fruit, and a side of roasted vegetables add up to a lot of food, but not a lot of calories.

14. REMEMBER IT’S ABOUT PROGRESS NOT PERFECTION

If after dancing and tree trimming, you find yourself right back at the buffet table, don’t beat yourself up. There’s a lot of area between a carrot stick and the whole chocolate cake.

15. USE SMALLER PLATES

Dinner parties and potlucks are common during the holiday season. But these celebrations don’t have to wreck your diet if you eat from a smaller plate. People tend to consume larger portions from big plates, which may lead to overeating. Thus, a smaller plate is an easy way to control portions. Watch your portion sizes.

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Start the new year on the right foot

Start fresh on January 1. Put the holidays behind you. Get right back on track.  Far more important than what we do during special holidays, is what we’re doing the entire of the year.