How to Avoid Holiday Weight Gain
It’s our favorite time of year! How many holiday parties have you been to already? The holidays are a time meant for celebration! We gather with family, friends and co-workers to enjoy each other’s company – and eat!
Holiday weight gain is a common concern for many of us. In fact, between mid-November and mid-January, adults gain an average of one pound and can put on as much as five! This may not seem like a lot, but when you don’t lose this extra baggage, it adds up. Therefore, holidays – no matter the time of year – may be one of the biggest contributors to our total annual weight gain.
Luckily, finding comfort and joy can be simpler than it may seem. What you need, is a plan! Here are a few strategies to help you keep your weight in check without foregoing your holiday traditions.
• Be the bearer of healthy food. You often have little or no control over the food that’s served at a holiday gathering. The good news is, you can have control over what you eat. Bring a fresh fruit or veggie platter to your next get-together. It’s a healthy alternative to high-calorie foods like desserts, sugary drinks and alcohol.
• Don’t skip or save. It might seem wise to skip a meal to “save” calories, but they can easily lead to a hangry food binge. A short-term fast, such as intermittent fasting, or one missed meal shouldn’t have a negative impact on overall metabolic rate, but prolonged fasting can significantly slow down your metabolism and make weight loss harder in the long run.
• Browse the buffet. Check out all the food options that are offered at a buffet before you dive in head first. Make the veggies the star of your plate and the treats the supporting cast.
• Get moving. Try to get in at least 20 minutes of physical activity every day. It burns calories, pumps up your endorphins and will help you deal with holiday stress – which leaves us with less time, more responsibilities and higher expectations during the season!
• Go green. Eat foods rich in nutrients, like salads or omelets, that will satisfy your appetite and fill your tummy before you direct your attention towards those Christmas cookies.
• Puttin’ on the spritz. Skip the heavy eggnog or sugar-bomb cocktails. Try a spritzer with fizzy water instead.
• Go easy on the alcohol. Alcohol can increase your appetite and lower your resolve to resist overeating. Many holiday drinks have as many or more calories than a dessert.
• Press the reset button. If you overdo it, just start where you left off. One unhealthy meal won’t ruin your healthy habits or your long-term fitness goals.
• Use the buddy system. Share your goals with a friend who has like-minded aspirations and use “the buddy system” to help keep each other accountable.
• Don’t go overboard. Try to prepare only what you need for your holiday gatherings and send leftovers home with family and friends.
• Weigh yourself regularly. Stepping on the scale once or twice a week during the holiday season can help keep your weight in check. If you see things moving in the wrong direction you can take action before things get too far out of control.
• Get plenty of rest. Sleep deprivation is quite common during the holiday season and can most definitely help contribute to weight gain. This is because those who do not sleep enough tend to be hungrier, consume more calories and exercise less.
• Stay active with family and friends. Sedentary activities, such as sitting on the couch and watching TV, are common holiday traditions for many families. Set aside time each day (even if it is only for twenty minutes) to do seasonal activities with family and friends.
• Learn to manage stress. Stress associated with the holidays can be a huge trigger for people with little or no self-control. Make sure you set aside some time each day for activities that help you relax.
• Choose lower-calorie items. The workplace can really wreak havoc on your weight loss goals around the holidays. Holiday lunches and office parties can make it difficult for even the most health-conscious employee to make smart choices. Try to choose lower-calorie items when they are available and move holiday cookies and candy to a high-traffic area.
• Start new holiday traditions. It’s never too late to start a holiday tradition that doesn’t revolve around food. Catch up with a friend over a yoga or Zumba class instead of meeting for lunch. Go sledding, take a walk to take in some of your neighborhood Christmas lights or build a snowman.
Santa Veggie Tray
Ingredients:
- 1 recipe hummus
- 2 red bell peppers, sliced thin
- Mozzarella Pearls, cherry tomato sized
- 1 head cauliflower florets
- 1 cherry tomato, halved
- 2 (15 ounce) cans large black olives, drained
- 1 cucumber, sliced
- small mozzarella pearls
- 1 cup sugar snap peas
- crackers of choice
- 2 celery stalks cut into sticks
Instructions:
1. On a large rectangular board, spread the hummus on a 6-inch plate. Place it in the center of the board.
2. Next, add the bell pepper slices into the hat on top of the hummus plate. Add mozzarella balls at the end of his hat and around the top of his face.
3. Start shaping the beard with the cauliflower. Add a strip of bell pepper to make his lips, the cherry tomato for the nose and two black olives for the eyes. Use small pieces of cauliflower for the eyebrows and mustache.
4. Fill in the sides of the board with sliced cucumbers, bell pepper sticks for the arms and black olives for the bottom of the arms.
5. Fill in the rest of the board with small mozzarella pears, sugar snap peas, crackers and celery.
In Conclusion:
Everywhere we turn there are indulgent meals, cookie exchanges, holiday parties and family gatherings that encourage overeating, sedentary behavior and the consumption of calorie-rich foods. Tis the season!
There’s no need to feel guilty about enjoying the holiday season! This is what we look forward to all year long!
Avoiding holiday weight can be a challenge, but it is definitely possible! You just need to have a plan, stay focused and keep moving. Remember to keep your eating to the holiday, not to the holiday season. Have a happy and healthy Christmas. Good luck to you!
I have been a personal trainer for over twenty years and I absolutely love what I do. I honestly feel that I have one of the best jobs out there! The most rewarding part of my profession is helping one of my clients succeed at reaching their personal fitness goals. Making a difference in someone’s life makes it all worthwhile. I am currently certified by the National Sports Conditioning Association, Apex Fitness Group, and the International Sports Science Association.
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