How to Avoid Holiday Weight Gain

Holidays can be stressful if you're trying to maintain a healthy weight. Many people feel weight gain around the holidays is inevitable, but this is not the case. With some self control and lifestyle changes, you can keep the excess pounds away this holiday season. Focus on limiting your intake of unhealthy foods at holiday parties. At home, make healthy choices when preparing holiday meals. Keep up with your workout routine over the holidays, and take steps to manage holiday related stress that can lead to emotional eating.

Part 1

Part 1 of 3:

Navigating Holiday Parties

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Eat healthy meals prior to parties. Never attend a holiday party hungry. This will inevitably lead to overeating. You want the bulk of your calories to come from good, healthy foods and not the unhealthy snacks you're likely to find at a party.^{[1]XResearch source}^{[2]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- Many people feel it makes sense to skip meals or eat very little the day of a party. That way, people feel they can indulge more as they've saved up calories; however, if you're hungry, you're more likely to go for unhealthy snacks during the party that are loaded with calories.
- Instead, make healthy eating a priority leading up to the party. That way, when you're in attendance, you're unlikely to binge on cookies and chips. Eat three healthy meals prior to a party.
2
Make your plate mostly fruits and vegetables. Pay attention to the proportions of your plate. Your plate should be mostly filled with healthy foods. Junk foods should only be consumed in moderation.^{[3]XResearch source}
- Fill about half your plate with fruits and vegetables. A quarter of your plate should contain carbohydrates. Fill the last quarter with foods rich in protein, as these will help you feel full longer.
- Consume these healthy foods first before treating yourself to holiday snacks. If your body feels full and satisfied by healthy indulgences, you're less likely to binge eat junk food.
3
Be careful when navigating the dessert table. Baking is a fun holiday tradition for many, so you may find buffet tables are loaded with tasty desserts. It's unrealistic to expect that you'll forego desserts completely, but make wise choices when indulging.^{[4]XResearch source}
- Limit portion sizes. Go for half a piece of cake, or sample-sized tastes of cookies and other treats. Remember that after the second bite, you are no longer really tasting the food — you are just piling on calories.
- See if there are any lighter options at the dessert table. Light cakes, like angel food cake, fruit cake, and sponge cake, have fewer calories and sugar than other options.
- Sip water or a low-calorie beverage between bites of dessert. This way, you'll feel full faster and are less likely to overeat.
4
Stay away from liquid calories. There may be holiday drinks present at the party. Alcoholic beverages are frequently served at parties, and things like eggnog and hot chocolate may also be options. Many people do not think about liquid calories, but they can add up fast, which can lead to weight gain. Be aware of how much you're drinking, and try to practice some basic self control.^{[5]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- Set limits for yourself regarding alcohol. Try to only have 1 to 2 servings of alcohol on any 1 day over the holidays. Go for light alcohols, like light beer and wine, over things like spiked eggnog or mixed drinks.
- See if there are any low-calorie or no-calorie options. Try having a cup of coffee, some tea, or sparkling water instead of high-calorie drinks.
5
Manage your intake of sauces and dressings. You can cut calories easily by limiting your intake of dressings and sauces. Avoid things like meat drippings, gravies, and other high-calorie sauces when making a plate. When hitting the salad bar, go for a light vinaigrette over a creamier dressing.^{[6]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- If the salad dressing bottles are out on the table, scan the labels. Sometimes, store bought dressings are loaded with added fat and sugar.
6
Prioritize socializing over food and drinks. Remember, holiday parties are a time to catch up with friends and family members. Try to place your primary focus on socializing over eating and drinking. Staying engaged in conversation for the duration of the party can distract you from overdoing it on food.^{[7]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- Try to plan social activities, like board games, for the party. That way, you will be engaged with people and may not feel as tempted to hit the bar or buffet.
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Part 2

Part 2 of 3:

Making Healthy Choices

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Cut back on oil in holiday recipes. A lot of holiday recipes require oil, which can add a great deal of calories to a recipe. In most recipes, you can mix unsweetened applesauce with oil to cut down on the need for oil. For example, if a recipe calls for a cup of vegetable oil, use half a cup of oil and half a cup of applesauce.^{[8]XResearch source}
- In cakes and breads, you need 2 tablespoons of fat for every cup of flour. Keep this in mind when altering recipes to cut down on oil.
2
Opt for whole grain flour over white flour. If a recipe calls for white flour, you can usually substitute whole wheat flour. Most dietary guidelines recommend half of your daily grains should be whole wheat, so avoiding white flour can help you stay healthy during the holiday season.^{[9]XResearch source}
- Keep in mind, however, this alteration does not save you calories. It only adds nutrients and fiber, both of which can keep you full. You should still consume whole grain holiday treats in moderation.
3
Be aware of the calories in small tastes of food. A lot of times, people do not track the small bites and tastes of food they eat throughout the day over the holidays. These small tastes can actually add up to a lot of extra calories by the end of the day.^{[10]XResearch source}
- For example, say part of a cookie breaks off when you're baking. You eat that, adding 30 calories to your daily intake. You have a piece of chocolate a co-worker brought to work, adding 80 calories. If you continue taking little tastes throughout the day, it can add up fast. You can add as much as 600 calories to your daily intake via small indulgences throughout the day.
- Be aware of your small tastes, and try to approximate the calories in your head. If you're aware of how much you're eating, you're less likely to continue indulging throughout the day. Stay aware of tiny tastes, and limit the amount of snacking throughout the day.
4
Limit temptation. Sometimes, simply staying away from temptation can help you avoid overindulgence. Find ways to limit your exposure to snacks and treats throughout the day.^{[11]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- Keep holiday goodies in your home on a high shelf instead of an easily accessible portion of the pantry. Sometimes, if something is out of sight it's also out of mind.
- Avoid keeping snacks on your desk or in your office. Instead, keep the snacks in the break room so you will not indulge in mindless snacking at work.
5
Get 7 servings of fruits and vegetables each day. Just because it's the holidays does not mean nutrition should be ignored. You need to focus on staying healthy and filling up on high-fiber fruits and vegetables throughout the day.^{[12]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- Always make sure fruits and vegetables comprise most of your daily meals. Have a salad for lunch instead of a sandwich. Have a side of steamed vegetables at dinner.
- Count your servings. Eating 7 servings of fruits and vegetables each day can help you feel full. This way, you're less likely to go for empty calories.
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Part 3

Part 3 of 3:

Maintaining a Healthy Lifestyle

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Make small alterations in your routine to burn extra calories. Even tiny changes can add up. To prevent weight gain, you need to not consume more calories than you burn each day.^{[13]XResearch source}
- When running errands or going to work, park in the back of the lot. You will have to walk to get to a store. Better yet, consider walking or biking instead of driving.
- Take the stairs whenever you can. Avoid escalators and elevators.
- When your favorite holiday movie comes on TV, try running on the treadmill when it plays instead of sitting on the couch.
2
Manage holiday stress. Stress can be a major cause of emotional eating, so work on managing your stress level over the holidays. Healthy stress management is vital to preventing weight gain.^{[14]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- Reach out to others when you're feeling stressed. Participate in events like volunteering that get you out of the house and in contact with other people.
- Budget for the holidays. It's easy to feel stressed or guilty if you overspend, so be careful when it comes to managing funds.
- Plan ahead so you do not feel overwhelmed. Set a date by which to complete your holiday shopping. Set aside specific days to engage in activities like wrapping, decorating, baking, and so on.
3
Stay on an exercise schedule. You want to make sure you get your workouts in, even during the holidays. If you go to the gym regularly, do not let your attendance slip simply because you're busy with holiday events. Exercise can help you maintain your regular weight despite the holiday season.^{[15]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- You can try to increase your exercise schedule slightly to compensate for the extra calories consumed over the holidays. Exercise five times a week instead of three. Go for 45 minutes on the treadmill instead of 30.
- Find ways to make exercise more enjoyable. For example, try listening to music or a book on tape while working out.
- If you have not exercised regularly in six months, you should talk to your doctor before beginning a workout routine.
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Tips

Try to drink more water. Staying super well hydrated (2 litres or 67 ounces or more) can really help curb cravings and even help you eat less or loose weight. Hold a glass of water in your hand while at parties and use a nice wine glass or a cocktail glass to sip from. Take regular sips and think about how well you are taking care of yourself every time you take a sip.
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If baking is one of your favorite holiday activities, try using recipes from a low-calorie cookbook and avoid the temptation to sample everything while baking. Give your baked goods away as gifts, and take any holiday candy to work or another party.
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Accept yourself. Enjoy the holidays without worrying too much about weight loss.
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