IS HOLIDAY WEIGHT GAIN INEVITABLE?
Many believe that it is…
Weight gain during the holiday season is a concern among many individuals and is often considered unavoidable. The short period between Thanksgiving and New Year’s gives us much to celebrate. Holiday parties, gatherings, and the food accompanying them are in no short supply. Many tend to overeat during this time of the year and believe that weight gain is just part of the course.
It is believed by many that we gain, on average, an excess of five pounds during the holidays. Although studies have shown that weight gain to that extent is untrue. On average, individuals gain little over one pound during the season. Unfortunately, that weight is normally there to stay, and it can add up over time.
How can Weight Gain be Avoided?
Pay attention to portion sizes
Holiday meals can sometimes cause us to overindulge as it is easy to fill our plates. While all foods can fit your diet, it is important to be mindful of portion sizes. An easy way to control the food consumed is by using a smaller plate during meals.
Watch your Snacking
The holidays would be the same with the abundance of seasonal treats that accompany them. We often find ourselves mindlessly snacking during this time because of all the extra foods available. While delicious, many treats are high in added sugars and saturated fats. Limiting snacking to one or two per occasion will help you to keep the weight off.
Be Present, Eat mindfully
The holiday season can become busy and stressful, causing us to multitask during meal times. These distractions while eating can cause us to miss our body’s fullness signals, ultimately leading to an overconsumption of calories. Being present during meals and practicing mindful eating can help limit the extra calories.
Liquid Calories, They Count Too
Often we need to remember about the calories that we consume through beverages. Holiday parties and gatherings include their fair share of high-calorie drinks. Large amounts of sugar can be found in sodas, alcoholic beverages, and other drinks served during the season. Overindulgence in these beverages can lead to unwanted weight gain.
Track Your Calories
Holiday dishes and treats are meant to resemble comfort foods and contain more energy than usual. Tracking our caloric and nutrient intake can allow us to be more aware of what we are putting into our bodies and eventually make us more mindful.
Continue to Exercise Regularly
Oftentimes, we may find ourselves increasingly committed to social gatherings that could reduce the time we dedicate to our wellness routine over the holidays. Making a plan that includes time to exercise, as well as family gatherings, can help us be on track toward our wellness goals.
References
Elliott, Brianna. “20 Tips to Avoid Weight Gain during the Holidays.” Healthline, Healthline Media, 5 Apr. 2019, https://www.healthline.com/nutrition/tips-to-avoidholiday-weight-gain.
“Holiday Weight Gain.” Eat Right Pro, 23 Nov. 2015, https://www.eatrightpro.org/news-center/nutrition-trends/weightmanagement/holiday-weight-gain
Yanovski, Jack A., et al. “A Prospective Study of Holiday Weight Gain.” New England Journal of Medicine, vol. 342, no. 12, 2000, pp. 861–867., https://doi.org/10.1056/nejm200003233421206
