At work, a tray of cookies and cans of assorted popcorn. A holiday party filled with sweet desserts. A family gathering with turkey and ham, all kinds of potatoes and butter rolls on the table. There is no way around this. The weeks between Thanksgiving and New Year’s can present all sorts of challenges for those trying to maintain a healthy weight.
In fact, research shows that most adults don’t gain as much weight on vacation as they would like.
According to a research review published in , the average weight gain during this period ranges from 0.8 pounds to just under 2 pounds. Obesity Journal.
Where it starts to become a problem is when that extra money is left over after the holidays and repeats every year. One pound every December can become ten pounds ten years later.
“Studies have shown that people who are already overweight or obese gain more weight than those who are of a healthy weight. Also, when considering average weight gain over a year, we find that holiday weight increases over a year’s excess. It’s a major cause of weight gain,” says Vanessa. King, MS, is a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.
So how can you continue to enjoy holiday traditions, including those related to food, without feeling guilty or gaining unhealthy weight?
“It’s how we think that matters,” King says. “We don’t want the goal of healthy eating to mask disordered eating habits, such as excluding food groups or being embarrassed about weight gain.”
“Life is short, so you should enjoy it,” says Grace DeRoca, MBA, registered dietitian and spokesperson for the Academy of Dietetics and Nutrition. “Especially this time of year, food is more than fuel and calories. It’s tradition, it’s memories, it’s culture, it’s social connections, it’s family, it’s love. It’s hard to look at holiday meals through the lens of denial and say ‘no’.” Instead, I recommend focusing on being present and enjoying what you’re doing, including what you’re eating, while trying to make the best choices you can. ”
Don’t skip meals. If you know you have a big dinner event coming up with lots of tempting food, it might seem like a good idea to skip lunch and “make more space” for an evening feast. I don’t know. stop it! “It puts your body into starvation mode,” DeRoca says. “Hunger and satiation cues disappear, and the body retains calories. I want to teach my body to be at its best, and skipping meals is not the way to do that.”
Practice mindfulness at parties and family dinners. “When you’re in the kitchen or near a buffet table, it’s easy to eat in small portions or serve for seconds,” says King. “Keep your chat outside the kitchen and away from the table. If food is still on the table after mealtime, immediately package leftovers and freeze or send them home.”
Pay attention to your body’s hunger cues. “Understanding, ‘Am I hungry or am I satisfied?’ That’s a big part of the battle,” says DeRoca. “You can enjoy a sample at the buffet table, but that doesn’t mean you have to eat an entire tray of cheese potatoes. Listen when your body tells you it’s had enough.”
Choose healthier options whenever possible. If you love pumpkin pie or buttery mashed potatoes, that doesn’t mean you can’t have them. However, aim to make most of your meals healthy. “Choose vegetables, consider more raw, grilled, and broiled versions of your dishes, and less gravies and heavy sauces,” says King. “Choose lean meats and proteins that are seared, baked, or grilled rather than fried or breaded.”
Please leave room for your favorites. Is there a food that you know is a tradition in your family, or a “once a year” signature dish that you don’t eat often? “You should be able to enjoy it without guilt, shame, or fear of weight gain.” ” DeLoca said.
Bring snacks with you when traveling. When you travel, it can be tempting to pick up nutritionally disastrous (and expensive!) snacks at airports or highway rest stops, which can get in the way of your healthy eating habits.
Get enough sleep. “It can be especially hard during the holidays, but when you get less sleep, you also have less energy, which means you’re more likely to rely on comfort, less nutritious foods,” says King.
move your body. When it’s cold outside and the days are short, the urge to hibernate can be strong. “You don’t have to attend your usual workout classes, but even small things like doing extra laps while doing your holiday shopping at the mall or taking a walk outdoors after a heavy lunch can help. It helps,” DeRoca says. “It feels good to walk outside when it’s refreshing and cold. Nature is also a stress reliever, and stress can contribute to weight gain.”
Think long term. Being mindful of your holiday meals can help limit short-term weight gain, but remember to keep things in perspective. “When it comes to weight and health, we can overestimate what can happen in as little as six weeks and underestimate our ability to commit to a long-term healthy lifestyle,” King says. says.