Ho Ho Holiday Weight Gain?
Hear ye, hear ye! The holiday season has arrived! How many family gatherings and holiday parties will you attend this year?
We all know that the holidays can disrupt our regular routine. There’s more food, higher-calorie meals, and an abundance of seasonal beverages to choose from.
Yes, it’s common for people who manage their weight year-round to feel a lack of self-control during the holidays. In fact, between mid-November and mid-January, adults can put on as much as five pounds! This may not seem like a lot, but this cycle of gaining a few extra pounds year after year can increase the risk of health-related diseases such as diabetes, heart disease, and cancer.
Finding comfort and joy can be easier than it may seem! Here are a few strategies to help you manage your weight this holiday season without foregoing your favorite traditions.
Stick to a Routine
It’s easy to deviate from scheduled workouts and structured mealtimes when you have a calendar filled with holiday activities and social gatherings. However, this lack of structure can easily encourage you to gravitate toward high-calorie, high-sugar food choices. Although it might seem wise to skip a meal to “save” calories, it can easily lead to a hangry food binge. Stick to your regular diet and exercise routine throughout the holiday season, and you will be more successful at maintaining a healthy weight.
Eat Protein in the Morning
Research shows that consuming a high-protein breakfast can significantly increase feelings of fullness and satiety, which can reduce hunger and cravings throughout the day. A high-protein breakfast can also help stabilize blood sugar levels and regulate hunger hormones, leading to better appetite control. There are a variety of ways to add protein to your breakfast. Some of the best protein-rich breakfast ingredients are eggs, nuts, nut butter, beans, and cheese. Breakfast meals that are high in protein include Greek yogurt, egg-white omelets, protein shakes, smoothie bowls, black bean burritos, tofu scrambles, and Mediterranean-inspired toast.
Get a Good Night’s Rest
Sleep deprivation is quite common during the holiday season and can most definitely help contribute to weight gain. This is because when we do not get enough sleep, we tend to exercise less and consume more calories. Avoid late-night snacking, sugar, caffeine, and alcohol. Turn off electronics, TVs, and computers two hours before bed. The blue light from these devices causes your brain to stay active. Shutting them off a few hours before bedtime gives your brain a chance to unwind and settle in for the night.
Go Easy on the Alcohol
Did you know that during the holiday season the average American consumes double the amount of alcoholic beverages? A significant increase in alcohol – especially mixed drinks with a high-sugar content – can lead to an increased caloric intake. In fact, many holiday drinks have as many or more calories than a dessert. Furthermore, the lowered inhibitions and impaired judgment caused by alcohol can increase your appetite and lower your resolve to resist overeating. If you choose to drink, stick to clear liquors with club soda and limit beer, wine, and mixed drinks.
Try a Protein Preload
A “protein preload” refers to consuming a portion of protein before a meal, which can help you feel fuller sooner and potentially stabilize blood sugar levels due to the slower digestion rate of protein compared to carbohydrates. Eating a snack high in protein, like a shake or bar, about an hour before a holiday meal will do the trick. This will promote satiety and allow you to have better self-control with portion sizes and high-calorie foods.
Exercise in the Morning
Getting even 20 minutes of a HIIT (high-intensity interval training) workout in before you head off to work, school, or a day with the kids can help you manage your weight throughout the holiday season. After a period of interval training, your metabolism can stay revved up for hours or even a full day. Exercising in the morning will also ensure that you get it done before the day gets away from you.
Eat Strategically
Fill up on vegetables before you reach for the high-carbohydrate hors d’oeuvres. When you start the evening with a variety of nutrient-dense vegetables you will have less room in your stomach for less nutritious food options later in the meal. Instead of filling your plate with large servings of a few dishes, indulge mindfully by eating smaller portions of several things you want to taste. Most importantly, don’t take any leftovers home! You know full well that you will get into them later that evening.
Learn to Manage Stress
Stress associated with the holidays can be a huge trigger for people with little or no self-control. Accept that you can only control your role in family dynamics and limit your exposure if needed. Schedule time for activities that make you feel good, like reading, getting a massage, or taking a walk. Manage your expectations and be willing to extend grace to yourself and others. If you’re not feeling up to an event or don’t want to take on extra tasks, just say no!
Start a New Holiday Tradition
Regardless of your age or how long you’ve been celebrating holidays, you can always begin a new, healthy tradition that doesn’t revolve around food. Go skiing, build a snowman, or take a walk with friends and family through the neighborhood to check out the Christmas lights.
Banana Santa Skewers
Directions:
For the Santa, cut a large marshmallow in half and place a banana slice between them. If you are not going to be eating this right away, dip the banana in lemon or orange juice to avoid browning. Top with a strawberry and small marshmallow. Use a couple of chocolate sprinkles for the eyes and an M&M for the nose.
In Conclusion:
So go ahead! Partake in those holiday parties, family gatherings, and that annual cookie exchange! Tis the season! Just remember to keep your eating to the holiday, not the “holiday season.”
You should never feel guilty about partaking in Christmas season festivities. Isn’t this what we look forward to all year? Just remember, it’s never too late to incorporate positive practices into your holiday routine. Good luck to you.
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