With all the parties and sweet indulgences, it’s not surprising that weight gain is common around the holidays. Most people assume they’ll quickly lose those extra pounds once the festivities are over and they return to the normal routine, but shedding “extra insulation” that comes from sipping eggnog and noshing on cheesecake can be challenging. A better plan is to prevent it in the first place. Why is weight gain so common around the holidays and how can you avoid it?
Changes in Routine
With the pressure of shopping, wrapping presents and preparing for the holidays, it’s easy to let your healthy lifestyle habits “slip.” Regular workouts get postponed due to time pressures, and more convenience foods and take-out meals enter the picture due to time constraints. That’s dangerous because it sets you up for weight gain even before the holiday festivities start.
How to Avoid It
Do a workout first thing in the morning to be sure it doesn’t get relegated to the list of things you didn’t have time to do. Sticking with a regular workout will not only help prevent holiday weight gain, but it also helps to reduce stress and makes it easier to deal with the pre-holiday chaos and hustle and bustle.
Holiday Stress
The holidays are supposed to be a time of joy and peace, but preparation for it is anything but tranquil. Stress triggers cravings for carby foods and can lead to mindless snacking. That’s the last thing you need at a time of year when food is so abundant. Stress, lack of sleep and boxes of holiday cookies and chocolates from well-meaning friends is a bad combination.
How to Avoid It
Simplify your life around the holidays as much as possible, and start planning early so you don’t have to brave the holiday crowds to buy gifts. Don’t feel obligated to buy a gift for everyone you know. A card will be appreciated just as much in some cases. Don’t skimp on sleep. Doing a little pre-holiday planning, shopping early and not leaving a stack of presents to wrap at the last minute will help you avoid sleep deprivation and mindless snacking due to stress. Keep the holiday food gifts out of easy reach or give them to someone to avoid overindulging.
The Overabundance of Unhealthy Food
Even the most health-conscious eater may be challenged to pass up all of the food they’re confronted with around the holidays. The problem with the holidays is it’s not just one day of overeating. There are parties where high-calorie finger foods and alcohol are in easy reach, and holiday food gifts that are almost never low in calories – and then there’s the big holiday dinner. Combine that with the fact that you may be eating more convenience foods due to time constraints and the calories can really add up.
How to Avoid It
Stick with a clean diet as much as possible throughout the holidays. Stock the freezer with frozen vegetables and lean sources of protein you can prepare quickly when time is an issue so you won’t be tempted to stop for a quick meal at the mall food court when you’re shopping. When you eat cleanly during the days and weeks leading up to the holidays, you can have a few splurges without guilt.
The Parties
How many times have you been to a party where they had low-cal fare? Chances are you’ll be tempted by a table of small but surprisingly high-calorie finger foods – and you may have more than one of these food-focused events to go to. A few parties where you fill your plate with unhealthy appetizers and sweets can do a significant amount of damage even before factoring in the big holiday meal.
How to Avoid It
Take steps to control the damage. Get a small plate and fill it up once, avoiding fried foods, big chunks of cheese and rich creamy dips. And don’t make the mistake of going to a party hungry. Eat a high-volume food to satiate your appetite before arriving.
The Bottom Line?
It’s fine to have a few small indulgences around the holidays but make sure they’re planned – and don’t let your healthy diet and exercise habits fall by the wayside just because holiday bells are ringing.
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