Best Tips to Avoid Holiday Weight Gain
How to Prevent Gaining Extra Pounds During the Holidays
Nov 1, 2009
For many adults, the average weight gain during the holidays is only one pound. For those who are overweight, weight gain during the holiday season can add up to five pounds or more. While gaining one to five pounds isn't necessarily bad, research suggests weight gained during the holidays is usually never lost, so the pounds can add up after a few years. Avoiding holiday weight gain is easy when following a few simple strategies.
Preventing Holiday Weight Gain
Planning ahead for what is typically the busiest and most stressful time of the year is one of the best approaches to preventing holiday weight gain. Some tips for avoiding holiday weight gain include:
- Since stress can cause weight gain, manage stress by getting enough sleep and exercise to reduce stress and prevent stress eating.
- Watch portion sizes and eat favorite holiday foods, such as sugary cakes and cookies, in moderation.
- Limit alcohol to avoid too many extra calories. At parties, alternate alcoholic beverages with sparkling water with lemon.
- Avoid skipping meals, as this may lead to overeating later on, a slowdown in metabolism, and fatigue.
- Get an adequate amount of sleep, since lack of sleep makes it harder to resist fattening foods.
- Never go to parties hungry since it is easy to overeat when famished. Eat a small, nutritious snack before leaving for a party or drink a tall glass of water before hitting the buffet table.
- Prepare baked foods or holiday meals using natural sweeteners or lower-calorie and lower-fat versions of ingredients.
- Eat slowly at meals and wait at least 15 minutes before going back for a second helping. This gives the body enough time to feel satiated.
- Maintain a normal workout schedule to balance food intake and calorie burn. If time is an issue, consider shorter, more intense workouts.
- Remember that the holidays are about more than food. Plan activities that revolve around enjoying family and friends to divert attention from food.
Although gaining weight during the holidays is common, planning ahead is key to preventing holiday weight gain. Focusing on the more than just food, managing stress, and maintaining a balance between food intake and physical activity are the best ways to avoid the need to make weight loss a New Year's resolution.
Sources:
Parker-Pope, T. "The Skinny on Holiday Weight Gain." The New York Times, 2007.
Hull, H., Radley, D., Dinger, M., & Fields, D. (2006). The effect of the Thanksgiving holiday on weight gain. Nutrition Journal, 5, 29.
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