Holiday Weight Gain Starts Now
The holidays are almost here! Are you excited? The holidays are notorious for disrupting our regular routine, and in the midst of it all, we’re surrounded by more food than we could ever need.
Many people who manage their weight year-round struggle over the holidays, especially with higher-calorie meals. On average, we can expect to see a weight gain of about 1.3 pounds. Though this may not seem like much, when you add in the rest of the revelries, it’s no surprise that the “average American” packs on at least 5 pounds. Unfortunately, those incremental weight gains add up over the years!
Gaining weight over the holidays may seem inevitable, but let’s not throw in the towel just yet. Check out these tried-and-true strategies for maintaining healthy eating and fitness habits during the holiday season and for years to come.
Start Your Morning with Protein
The foods that find their way onto our plates throughout the holiday season are typically rich in carbs and low in protein. Starting your day off with a high-protein breakfast can help control your appetite and reduce calorie intake. It can also help keep blood sugar and “hunger hormones” more stable throughout the day. To keep your hunger in check, start your morning off with an egg-white omelet, Greek yogurt or a protein shake. 
Plan Your Cheat Meals
Schedule your cheat days in advance. If you know you have a Halloween party to attend this weekend, make sure you’re dialed in on your workouts and your food choices throughout the week. Taking a few extra trips to the gym (hint, hint) won’t hurt either!
Break a Sweat Before a Meal
Every little bit of movement and calories burned adds up when it comes to keeping your weight in check. Break a sweat before you head out the door to your next event! Short but tough HIIT (high intensity interval training) workouts can boost your metabolism, raise your body’s fat burning power and burn more calories in a relatively short period of time.
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 an increased appetite. If you’re trying to control your weight, I would suggest you drink responsibly and limit yourself to just one alcoholic beverage.
Give in to Your Cravings
Controlling your diet and weight is a balancing act. Completely cutting out dessert and sweets over the holidays is simply unrealistic and may lead to binging or simply eating more than you anticipated. There’s no need to deprive yourself. Have those few pieces of Halloween candy. Just don’t eat the whole bowl! 
Hold Out for the Good Stuff
There are going to be a lot of options when it comes to holiday food. Some of these options will be things you love and have been looking forward to all year and some not so much. There’s definitely no need to waste your calories there. A dish that your family makes year-round? Pass on that one and save room for something you will only get on special occasions.
Sign Up for a Holiday Race
You can stay active during the holidays by signing up for a workplace or community fitness event. Races are popular options this time of year! Grab a friend, a co-worker or your significant other and have a good time with it. It’s a great way to enjoy the outdoors and spend quality time with your friends and loved ones.
Don’t Be a Couch Potato
Sedentary activity, such as sitting on the couch watching TV, are common holiday traditions for many families. After a big meal go for a walk. On weekends, go skiing, biking, swimming or do any activity you enjoy. Even short bouts of exercise are beneficial for your health. If you are not fond of exercise, try working with a fitness professional. They’ll give you the encouragement and the tools that are necessary to be successful.
Get Plenty of Sleep
Sleep deprivation is quite common during the holidays and it can directly impact your weight. Those of us who do not sleep enough tend to be hungrier (due to an increase in hunger hormones), consume more calories and exercise less. Additionally, inadequate sleep has been linked to a lower metabolism. This may be caused by alterations in your circadian rhythm – a biological clock that regulates many of your bodily functions.
Draw the Line
It’s easy to deviate from structured mealtimes and your usual exercise routine in the spirit of celebration. Though I commend you for your enthusiasm, this lack of structure will increase your tendency to gravitate toward high-sugar food choices and ultimately overeat. If you’re serious about controlling your weight, it may be helpful to draw the line, set limits for yourself and stick to your goals regarding food intake. It’s “okay” to say no to certain foods and habits that don’t align with your goals.
Don’t Beat Yourself Up
This is an important component of creating a healthy lifestyle! No one is perfect and we all slip up from time to time. Don’t beat yourself up for eating something outside of the norm! The holidays are for enjoying, and food is a large part of the enjoyment. Just remember to eat everything in moderation and make sure you have a plan to keep you on track.
In Conclusion:
Hold on to your belt notches because for some of you, it’s going to be a bumpy ride! During the holiday season, many people have an “I’ll start tomorrow” mentality, which can end up prolonging unhealthy habits. It’s okay to eat some of your favorite foods. Whether it’s Halloween candy, pumpkin pie or some of your baked sale favorites, rest assured that you should find no shame in treating yourself. The key is to keep your eating to the holiday, not the “holiday season.” Good luck to you.
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