8 Science-Backed Tips to Avoid Holiday Weight Gain
Mindful Eating is Key
One of the most effective ways to prevent overeating and weight gain during the holidays is to practice mindful eating. Before indulging in your favorite seasonal treats, pause and ask yourself if you really want it. Oftentimes, seeing the food triggers an impulse, but if you take a moment to reflect, you may realize you don't actually want it that badly. When you do decide to eat something, savor each bite slowly and deliberately. Focus on the flavors, textures and your level of hunger and fullness.
Use the Plate Method for Portion Control
Holiday meals are notorious for oversized portions of rich, calorie-dense foods. To keep your calorie intake in check, use the Plate Method. Fill half your plate with non-starchy vegetables like green salad, broccoli or green beans. Dedicate one quarter to lean protein and the final quarter to complex carbohydrates like sweet potatoes or quinoa. This balanced approach allows you to sample a variety of dishes while controlling portion sizes of the most indulgent foods.
Keep Nutritious Foods Readily Available
You may not be able to control what foods are served at holiday gatherings, but you can stock your own kitchen with wholesome options. Keep nutritious, high-volume, low-calorie snacks readily available for those times you want to munch. Some good options include carrot sticks, cherry tomatoes, air-popped popcorn, roasted chickpeas or homemade veggie chips. Having healthy alternatives on hand makes it easier to resist temptations in the moment.
Stay Hydrated
Thirst is often confused with hunger, since both sensations originate in the brain. Before reaching for a snack, drink a glass of water and wait a few minutes. The craving may pass once you're hydrated. Drinking water is also a great strategy if you're imbibing in holiday cocktails. Alternate each alcoholic drink with a glass of water to pace yourself, stay hydrated and reduce the risk of overdoing it on booze and food.
Move Your Body When Possible
Finding time for structured workouts can be challenging during this busy season. Rather than stress about your usual gym routine, focus on moving more whenever you can. Take a brisk walk while chatting on the phone, park farther from store entrances or take the stairs instead of elevators while running errands. Remember, the point of exercise, especially during hectic times, is to boost your mood and well-being. Choose activities you genuinely enjoy so you're more likely to stick with them.
Get Adequate Sleep
Sleep deprivation wreaks havoc on the hormones that regulate hunger and fullness, causing cravings for sugary, high-calorie foods. Aim for 7-9 hours of quality sleep each night. Stick to a regular sleep schedule and bedtime routine as much as possible, even if you have houseguests or travel plans. Create a relaxing wind-down ritual like taking a warm bath, reading or gentle stretching. Getting sufficient rest not only helps control appetite and food choices, but improves your overall resilience to holiday stressors.
Keep a Food Journal
Logging your meals, snacks and drinks is one of the most effective tools for keeping your healthy eating habits on track. We often underestimate how much we actually consume, especially when distracted by holiday obligations and festivities. By writing down everything you eat and drink, you can spot patterns and stay more accountable. Apps like MyFitnessPal make it easy to log your intake on the go. You can also use it to track your physical activity, hydration and sleep - key pieces of the weight maintenance puzzle.
Savor the Season
Above all, remember to be kind to yourself this time of year. The holidays are meant to be enjoyed and it's okay to indulge in your favorite seasonal foods in moderation. One big meal or decadent dessert won't derail your health goals, as long as you get back on track with your very next meal. Focus on balancing festive treats with nourishing whole foods, staying active in ways you enjoy, and taking time to rest and recharge. By practicing self-compassion, you're more likely to find a sustainable approach to maintaining a healthy weight year-round.
