‘Tis the season for attending holiday gatherings filled to the brim with delights like sticky toffee pudding, chocolate peppermint, sweet sugar plum candies, spiked eggnog…and the list goes on. These treats sure taste decadent but can make weight gain easy if you’re not careful. While it can be tempting to indulge in every holiday cocktail, side dish, and dessert you set your sights on, a few smart habits can help you enjoy this joyous time of year without to pack on the unwanted pounds We spoke to experts who share nine simple tricks to avoid holiday weight gain.
Have an accountability partner.
Having a friend or loved one as an accountability partner can help you monitor your food and drink choices and easily navigate holiday gatherings.
“Photos of food can be a fun way to share the experience and discuss the pros and cons of certain options available during a meal,” explains Jennie Norton, MS, RDN, CDa registered dietitian nutritionist at Specialists in physiotherapy and healthcare from RET. “Maybe both people even set weight goals ahead of time for the season (ie, no weight change by January 31st). In that case, it can be a focused way to limit overeating or excessive drinking.”
Encourage loved ones to participate in holiday-themed movement activities.
Lacing up your shoes and going for a brisk walk while playing holiday tunes is a great way to kick off a hearty meal and avoid weekend weight gain. You can also start an “active advent calendar” with family and friends nearby to do throughout the holiday season.
“Encourage family members and friends to participate in holiday-themed physical activities after meals or as a break during the day,” suggests Norton. “Outdoor walks in the fresh air or indoor focused walks (if the weather is stormy) can also be easy options for the group.”
Practice portion control.
During holiday gatherings, it’s easy to match your portion sizes to other plates on the table—or reach for another portion of the sweet potato casserole. In fact, research shows that people who eat with others typically consume much more food than they would if they were eating alone.
Norton encourages you to practice portion control. “Aim to make half of your plate non-starchy vegetables. Examples include green leafy salads and cooked vegetables such as cauliflower, broccoli, cabbage and Brussels sprouts,” she explains. “[In addition,] consider creating a ‘sampler plate’ of small portions of each available dish on the table so you don’t miss out on any favorites or tantalizing new dishes.”
Pay attention to your hunger and satiety during meals.
Reconnecting with loved ones while sitting at an aesthetically pleasing table can make it challenging to pay attention to one’s sense of fullness.
“It can be helpful to practice using the hunger scale halfway through the meal to gauge where you are, where 1 is very hungry and 10 is very full,” Norton suggests. “If you stop eating when you feel full rather than full, you may be more comfortable after the meal and leave some room for dessert.”
Tackle holiday stress head-on.
Between mapping out social plans, hosting, baking and gift shopping, this festive time of year can get chaotic quickly, as much as it is fun. “Some people [also] eat more food when stressed, while others experience a lack of their usual appetite when anxious,” adds Norton.
To overcome any holiday stress right away, consider starting a daily mindfulness practice before the season begins. You may also find it helpful to do five to 10 minutes of light yoga stretching at the beginning of the day.
Dress your carbs.
Norton also suggests taking a cue from the Glucose Goddess and “dressing up your carbs.” This means adding fiber, protein or healthy fats to them.
“For example, if a holiday guest brings a charcuterie board to the festivities, you can nibble on a small plate of fruit, vegetables, nuts, cheese and crackers in addition to some chocolate chips,” explains Norton.
Separate your drinking and eating.
Separate your drinking from your eating.
“Eat your food and then wait 30 minutes before drinking,” advises Adiana Castro MS, RDN, CLT, CDN, LDNfounder of Compass Nutrition. “This will help your food empty out of your stomach at its own pace instead of being rushed out with all the liquid during the meal. Delayed gastric emptying helps you stay fuller and can prevent excessive snacking between meals.”
Eat slowly.
If you want to avoid weight gain during the holidays, it’s important to eat slowly and really enjoy every bite.
“Digestion begins in the mouth, so remember to chew your food well,” says Castro. “Aim to chew 20 to 25 times per bite. This will signal the brain that food is coming to the stomach and to be prepared to release satiety hormones.”
Get enough sleep.
During the holidays, it’s easy to lack sleep as you whip up festive meals, decorate and prepare for your host family. However, don’t force a good night’s sleep to the back burner!
“Experts recommend that adults get seven to nine hours of sleep per night to help support a healthy body,” says Norton. “Several tips to improve sleep quality include keeping the room dark and cool as a cave (between 65 and 68 degrees Fahrenheit), maintaining a consistent wake time each day, limiting caffeine after 2 p.m., and tracking your sleep to determine any factors that may be to reduce the quality or duration.”
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