Holiday weight gain is a common concern for many adults.
Various seasonal holidays may encourage overeating, sedentary behavior, and consumption of calorie-rich foods.
But you can keep those unwanted kilos off if you just implement these few very effective lifestyle changes during your vacation time.
In fact you wouldn’t even feel like you are doing anything extra as holidays is a time to unwind with your friends and family and stay stress free most of the time … so if you are only going to think about food and weight loss then where is the fun? So just relax and read on make these few adjustments while you are on your holidays and you are good to go.
That said, holiday weight gain is not inevitable.
Here are 20 tips to help you avoid weight gain during the holiday season.
Be active with family and friends
Sedentary activities, such as sitting on the couch watching TV, are common holiday traditions for many families.
Inactivity may contribute to weight gain, especially if accompanied by over eating.
Doing some type of physical activity with your family may prove beneficial for weight control. Even something as simple as a family walk can get your mind off food and allow you to bond with your loved ones.
You can also stay active during the holidays by signing up for a workplace or community fitness event.
Snack wisely
During the holiday season, unhealthy snacks like cookies and other goodies tend to be available for you to take as you please.
When treats are easy to access, you’re more likely to snack unnecessarily.
At home, this problem can be solved by keeping treats out of sight. However, that strategy is more difficult to avoid in situations that you cannot control, such as at your workplace or a family party.
Try to be mindful of your snacking habits. If you find yourself munching just because there’s food around — and not because you’re hungry — it’s best to avoid snacking altogether.
However, if you are hungry and need a snack, opt for real foods. Fruits, vegetables, nuts, and seeds are filling snacks that don’t contain added sugars or unhealthy fats — both of which can lead to weight gain.
Watch your portion sizes
When the holidays arrive, it can be easy to overload your plate.
Those who eat larger portions tend to gain weight more easily than those who don’t.
The best way to overcome this is to control portion sizes or use smaller plates.
To determine an appropriate portion size, read food labels and the recommended serving sizes listed on recipes. If you can’t do either, use your best judgment to fill your plate with a reasonable amount of food.
Practice mindful eating
People are often in a rush during the holiday season, which frequently leads to multitasking during meals.
Studies show that those who eat while distracted are more likely to overeat. This is because they’re unable to pay attention to their body’s fullness signal.
To prevent this, eat mindfully and minimize distractions — including work and electronics.
Try to chew slowly and thoroughly, which will allow you to better recognize your body’s fullness signals and consume fewer calories.
It can also be helpful to take a few deep breaths before you start eating. This can induce relaxation and help you keep your full attention on your plate, rather than your to-do list.
Get plenty of sleep
Sleep deprivation, which is quite common during the holidays, may cause weight gain.
This is because those who do not sleep enough tend to be hungrier, consume more calories, and exercise less .Sleep restriction may increase your hunger hormone levels, ultimately leading to higher calorie intake.
Additionally, inadequate sleep has been linked to lower metabolism. This may be caused by alterations in your circadian rhythm — a biological clock that regulates many of your bodily functions.
Control your stress levels
Keeping up with the demands of the holidays can be stressful.
Stressed individuals commonly have high levels of cortisol, a hormone that’s released in response to stress. Chronically high cortisol levels may cause weight gain, as they have been linked to greater food intake.
Additionally, a stressful lifestyle may cause more cravings for junk food .
For these reasons, it’s important to keep stress levels under control in general — but especially during the holidays, when you might be busy and surrounded by unhealthy foods.
Doing some daily breathing practices and yoga can help with keeping your stress under control.
Keep meals balanced with protein
Holiday meals are typically rich in carbs and sugars but low in protein.
However, it’s important to include some protein with every meal, as it promotes fullness and may be useful for weight maintenance. In fact, eating protein with meals may automatically reduce calorie intake by reducing hunger and appetite .
For these weight-management benefits, you should include at least 1 ounce (25–30 grams) of protein in each meal.
Good sources of protein include meat, poultry, fish, and some plant foods like beans and quinoa.
Limit your dessert intake
Dessert is everywhere during the holiday season. This often leads to excessive sugar consumption, a common cause of weight gain.
Instead of eating every treat in sight, just focus on your favorites and ditch the rest.
Another trick is to savor the desserts you do indulge in, simply taking the time to eat them slowly — which may leave you feeling more satisfied and less likely to overdo it.
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 increased appetite and is a risk factor for weight gain.
If you’re trying to control your weight, it’s best to limit your intake of high-calorie beverages.
Weigh yourself regularly
Stepping on the scale regularly during the holidays can remind you of your weight goals, allowing you to take action before significant weight gain sets in.
Studies suggest that people who weigh themselves regularly maintain or lose weight better than those who don’t weigh themselves.
Just remember not to obsess with the numbers on the scale ,if you are type that gets affected by just watching the numbers go up then its wise not to do it regularly , keep it once a week .
Find a routine that works best for you.
Use the buddy system
Many people report success with their weight goals when they have a partner to pursue them with.
Try to find a health buddy who has similar weight goals, as this person can keep you motivated and accountable over the holidays.
Reach out to friends, family, and colleagues to connect with someone who would make a good fit.
Skip seconds
Holiday meals are sometimes served buffet-style, with several options to choose from in unlimited amounts.
This leads people to serve themselves seconds — and maybe even thirds.
As the calories from multiple helpings can quickly contribute to weight gain, limit yourself to just one plate.
Draw the line
During the holiday season, many people have an “I’ll start tomorrow” mentality, which can end up prolonging unhealthy habits.
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.
It’s also important to be aware that you might have a slip-up or two.
People often abandon their goals after this happens. However, it’s best to simply move on and make a healthier choice the next time you eat.
The bottom line
While staying on top of your weight goals can feel daunting during the holiday season, multiple tips and tricks can help keep you healthy, happy, and weight-conscious during this time of year.
Beyond general diet tips, it’s best to make sure you’re getting plenty of exercise and limiting your intake of holiday treats.
If you’re diligent, you may find that you’ve not only prevented weight gain but even lost weight during this celebratory season.
Changing your perspective about food and physical activity during the holiday season can bring about a positive and a lasting change in your lifestyle.
Remember that FOOD IS JUST A FUEL FOR THE BODY AND THIS BODY IS A MACHINE THAT NEEDS TO MOVE MORE OFTEN TO KEEP IT EFFICIENT AND STRONG.
So next time you see a tray full of your favorite yummy treats STOP and ask yourself, is this food going to be a good source of fuel for your body, WILL EATING THIS MAKE YOU FEEL GOOD AND ENERGETIC OR LAZY AND LETHARGIC ???? JUST GIVE YOURSELF 5 SECONDS BEFORE YOU POP IT INTO YOUR MOUTH YOU WILL AMAZE YOURSELF .
HAPPY HOLIDAYS !!
STAY BLESSED 🙂
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