How To Avoid Holiday Weight Gain An Easy Way?

Expert-Approved Tips To Keep Holiday Weight Gain at Bay!

It’s the most wonderful (and delicious) time of the year!

Whether you hibernate and celebrate or migrate and celebrate, there’s no doubt that celebration is an integral part of this time of the year for almost all of us!!

Fall and winter festivities have been woven into the fabric of humanity for ages. Diwali, Thanksgiving, Hanukkah, Christmas, Kwanzaa, Las Posadas, Chinese New Year, whatever festival you celebrate; food and festivities are always inseparable.

From November to New Year, this time of the year is usually buzzing with indulgent meals, cookie swaps, bountiful buffets, parties, potlucks, and family reunions for most of us. That makes maintaining a healthy weight (and sugar) more challenging than any other part of the year.

And what’s a festival without food? Good food brings a good mood and is integral to any family’s tradition.

As Julia Child said, “A party without dessert is just a meeting!”

We tend to gain at least one to two pounds each year during the winter holidays.

That seems a not-so-scary number, but the real trouble is we tend to keep adding on to these extra pounds, which adds up year after year. Not good, right?

Should we just accept to see a bigger number when we step on the scale in January? Or can we keep the end-of-year weight gain at bay? Or should we pass our favorite food or skip it altogether and not enjoy the traditions and deliciousness?

Here are some practical, easy-to-apply, guilt-free hacks for healthy, happy holidays:

1. Try to have the meals closer to your usual mealtime. That keeps blood sugar steady and avoids cravings, too. The first step in the right direction!

2. If the party mealtime is later than usual, have some healthy snacks ( cue nuts or fruits) beforehand.

• If the meal is not at your home, eat lighter the day of the event to balance the extra calories you may consume at the party.
• If the event is in the evening, have a healthy breakfast and satisfying lunch, with a light snack before the event, to avoid overindulging later.
• Don’t go to the party while you are starving. That will make it harder to make healthy choices, making you more likely to over-indulge.
• If you are the host, ensure ample fresh veggies, dips, and fruits are around for everyone to snack on. Make sure to share and send leftover food with the guests so you don’t end up loading yourself with those calories.

3. Plan ahead, and try bringing some healthy dishes.

• Try putting more plants on your plate and make healthy swaps like olive oil instead of butter or exchange pumpkin pie for pecan pie.
• Garden Salad with avocados and chickpeas instead of salad with egg and cheese.

4. Eat slowly and savor each bite.

• Take at least 10 minutes of break before filling up your plate with another serving.
• Your brain needs about 20 minutes to appreciate fullness. Use the time to mingle around and keep meaningful conversations going!

5. Start with vegetables and proteins as you start your meal.

• Fill a smaller plate and be mindful of the serving size.
• Research shows that consuming foods in the following order results in lower and stable post-meal blood sugar levels: non-starchy vegetables first (like salad and broccoli), then high-protein foods, then oils/fats, then unprocessed complex carbohydrates (like sweet potatoes), and finally simpler sugars (dessert).

6. Choose to sit a bit away from the buffet table.

• Being too close to the buffet table will make it easier for you to go for one (or two or more!) helpings.
• Move holiday cookies and candies to a high-traffic area to spread the goodies around and avoid indulgence.

7. Hydrate, hydrate, hydrate.

• Choose plain, simple, or sparkling water infused with seasonal fruit or mint.
• Avoid having soda, lemonade, sweet tea, or fruit punch as they are filled with sweeteners and artificial colors, which will add extra calories. It controls calorie intake and avoids the risk of developing type 2 diabetes.

8. Aim to make at least 7 hours of sleep a priority.

When we are sleep-deprived, we tend to make poor choices with our food.

Take time to de-stress this holiday season, and make sure to sleep well.

9. Alcohol Smarts.

Alcohol is absorbed quickly on an empty stomach, so eat first to slow the rise in your blood alcohol level. Drinking tends to lower inhibitions and stimulate appetite, so you may eat more or eat foods you wouldn’t reach for when sober. Be mindful and navigate smartly around this.

10. Keep Moving.

Break the physical activity into smaller chunks so it’s easier to schedule, like taking a stroll after every meal for 10–15 minutes, taking your dog for an extra walk, or playing some outdoor game with kids.

Incorporate these smart strategies, beat the holiday weight gain and sugar spike, and enjoy your happy, healthy holidays!!!