The holiday season is a time of joy and celebration, and, unfortunately, often a time when many women face the challenge of holiday weight gain.
Between festive parties, indulgent meals, and delectable desserts, it's easy to get caught up in the holiday spirit and lose track of your health and fitness goals.
Holiday weight gain can be a concern for many women, but with mindful planning and the right strategies, it's possible to enjoy the festivities while maintaining a healthy lifestyle.
By understanding the unique temptations and challenges women may face during the holidays and implementing these tips, women can confidently navigate the season and emerge in the New Year feeling joyful and healthy.
Check out the following practical tips and strategies to avoid holiday weight gain while still enjoying the season's magic!
Here's what to do the day before, the day of, and the day after a big meal!
10 Ways to Avoid Holiday Weight Gain
1. Don't Skip Meals to Overindulge Later
Fasting, like intermittent fasting, can be a valuable tool in your healthy eating arsenal, but fasting just to feast is not a good idea.
Fasting to feast, especially if you haven't done many fasts before, can increase the chance of overeating at mealtime or splurging on high-calorie junk foods. It may also cause a number of unpleasant side effects, such as physical or mental fatigue, irritability, and a slowed metabolism.
2. Eat Small, Frequent Meals vs Big Meals
Rather than overindulging in just one huge meal this holiday season, eat smaller, more frequent, healthy meals often throughout the day. That way you don't go to a holiday gathering feeling starved, making it easier to control calories when you finally eat.
Aim to consume something small (and healthy) about every few hours, and make sure to keep your body moving as often as you can throughout the day!
3. Don't Eat Because of Stress
The holidays can be stressful for many people, and stress eating can pack on calories and pounds quickly.
If you feel stressed out, do something besides mindlessly grazing. Go for a walk, do house chores or run errands, exercise, try yoga, or take some time to yourself to relax and unwind.
4. Limit or Avoid Alcoholic Drinks
Avoiding alcohol is one of the best ways to steer clear of holiday weight gain this season. Some alcoholic beverages contain 500 calories or more per drink, so steer clear of them when you can. Not to mention the poor eating decisions you may make when a little tipsy!
If you do drink alcohol during the holidays, choose light beer, wine, or alcohol mixed with calorie-free mixers like club soda, and limit yourself to just one drink per occasion.
5. Go For Walks Right After Eating Meals
After eating a holiday meal, go for a walk!
Studies show that walking briskly for 30 minutes immediately after a meal is more effective for weight loss than walking 30 minutes an hour after eating.
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6. Make Wise Choices at Holiday Parties
If you attend holiday parties this year, make wise choices regarding snacking and being around a lot of food, and more than anything, don't arrive too hungry!
Focus on the fruit and veggie tray and avoid the processed meats and cheeses. And don't overdo it on the cookies and treats!
Also, don't hang around the food tables and mindlessly graze, and don't eat because of boredom or feeling anxious at holiday parties.
7. Start New Active Holiday Traditions
Holiday traditions don't have to involve sitting around the house all day and eating a lot of food. Start new, active traditions this year instead!
It's just as important to keep your kids active during the holidays as it is for adults to move their bodies regularly.
Plan fun, active games and activities to keep your entire family moving. Table tennis, active video games, or holiday-themed scavenger hunts can keep you moving indoors, and as long as the weather outside isn't too frightful, go hiking, caroling, sledding, ice skating, or take the dogs for a walk!
8. Maintain Eating and Exercise Schedules
Don't let the holidays prevent you from sticking to a regular exercise and eating schedule. Eat at about the same times each day if you can, and avoid skipping meals.
Regardless of when you eat holiday meals, schedule in time for workouts, even quick ones, each morning. Doing so can boost your metabolism during exercise and throughout the day, reducing your risk of holiday weight gain.
9. Use Smaller-Sized Plates
You should try to stick with whatever you can fit on small- to medium-sized plates during holiday meals.
This way, you don't have to feel guilty for wasting food or feeling like you have to clean your plate.
10. Listen to Your Body's Hunger Cues
If you pay close attention, your body gives you clues as to when to eat, how much to eat, when to stop eating, and how much water to drink.
Pay careful attention to your body's cues for hunger and satiety (feeling full). Eat slowly during holiday meals, and don't get distracted.
Being in tune with your body and eating only when you feel hungry can help you avoid holiday weight gain this season and every time of the year!
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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on avoiding holiday weight gain.
