Tis the season to attend holiday gatherings that are chock-full of treats like gooey toffee pudding, peppermint chocolate cookies, sweet plum candies, spiked eggnog…the list goes on. These treats certainly taste decadent, but can make it easier to gain weight if you’re not careful. While it may be tempting to indulge in every holiday cocktail, side dish, and dessert you’re planning, a few smart habits can help you enjoy this joyous time of year without packing on those extra pounds. We spoke with experts who share nine simple tips to avoid gaining weight during the holidays.
Have an accountability partner.
Having a friend or loved one as an accountability partner can help you monitor your food and drink choices and easily manage holiday get-togethers.
“Food photos can be a fun way to share the experience and discuss the pros and cons of certain options available during a meal,” says Jennie Norton, MS, RDN, CDdietitian nutritionist in Physiotherapy and health care specialists RET. “Perhaps both people even set weight goals in advance for the season (i.e. no weight changes by January 31). In which case it could be a targeted way to limit overeating or excessive alcohol consumption.”
Encourage your loved ones to participate in holiday-themed movement activities.
Lace up your shoes and go for a brisk walk while listening to holiday tunes is a great way to get moving after a big meal and avoid holiday weight gain. You can also create an “active Advent calendar” with your family and close friends to do this throughout the holiday season.
“Encourage family members and friends to participate in holiday-themed movement activities after meals or as a break during the day,” suggests Norton. “Outdoor walks in the fresh air or indoor walks (if the weather is stormy) can also be easy options for the group.”
Practice portion control.
During holiday gatherings, it’s easy to adjust your portion sizes to other plates on the table or grab another serving from the sweet potato casserole. Actually, research shows that people who dine with others generally consume significantly more food than if they ate alone.
Norton encourages you to practice portion control. “Try to make half your plate non-starchy vegetables. Examples include green leafy salads and cooked vegetables like cauliflower, broccoli, cabbage and Brussels sprouts,” she says. “[In addition,] consider creating a “sampler plate” made up of small portions of each dish available on the table so you don’t miss any new favorite or tempting dishes.
Pay attention to your hunger and fullness during meals.
Reconnecting with loved ones while sitting at an aesthetically pleasing table can make it difficult to stay conscious of your sense of wholeness.
“It might be helpful to practice using the hunger scale halfway through the meal to gauge where you are, with 1 being very hungry and 10 being very full,” suggests Norton. “If you stop eating when you feel full rather than full, you might be more comfortable after the meal and leave some room for dessert.”
Tackle holiday stress head on.
Between making social plans, hosting, baking, and gift shopping, this festive time of year can quickly become chaotic, as much as it is enjoyable. “Some people [also] “eat more when they’re stressed, while others find they lack their usual appetite when they’re anxious,” Norton adds.
To beat holiday stress head on, consider starting a daily mindfulness practice before the season begins. You may also find it helpful to perform five to ten minutes of light yoga stretches at the start of your day.
Dress your carbs.
Norton also suggests taking inspiration from the glucose goddess and “dressing your carbs.” This means adding fiber, protein or healthy fats.
“For example, if a vacationer brings a charcuterie board to the festivities, then you can snack on a small plate of fruits, vegetables, nuts, cheese and crackers in addition to a few pieces of chocolate,” says Norton.
Separate your drink and your food.
Separate your drink from your food.
“Eat your food then wait 30 minutes before drinking,” recommends Adiana Castro MS, RDN, CLT, CDN, LDNfounder of Nutrition Compass. “This will help your food empty from your stomach at its own pace instead of rushing with all the liquids during the meal. Delayed gastric emptying will help you stay fuller and can prevent excessive snacking between meals.”
Eat slowly.
If you want to avoid gaining weight during the holidays, it’s essential to eat slowly and truly enjoy every bite.
“Digestion begins in the mouth, so remember to chew your food thoroughly,” says Castro. “Try to chew 20 to 25 times per mouthful. This will signal the brain that the food is reaching the stomach and will be ready to release satiety hormones.”
Get enough sleep.
During the holidays, it’s easy to miss out on sleep as you prepare holiday meals, decorate, and get ready to host the family. However, don’t put off a restful night’s sleep!
“Experts recommend that adults get seven to nine hours of sleep per night to contribute to a healthy body,” Norton tells us. “Several tips for improving sleep quality include keeping the room dark and cool like a cave (between 65 and 68 degrees Fahrenheit), maintaining a consistent wake-up time each day, limiting caffeine after 2 p.m., and tracking your sleep to determine the factors that could reduce quality or duration.
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