8 ways to avoid holiday weight gain

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A popular, familiar holiday song insists the period between Thanksgiving and New Year’s Day is “the most wonderful time of the year.” But for people who are mindful of eating and trying to maintain a healthy weight, the holiday season can very well turn into the “most compromising time of the year.”

Weight gain during the holiday season is quite common, although the amount gained can vary and it may not be as high as people think. According to research published in the Journal of Obesity, the average weight gain during the holidays is anywhere from 0.8 pounds to just under 2 pounds. Although that doesn’t sound like a lot, that extra weight stays on, says Dr. Donald Hensrud, a Mayo Clinic physician specializing in nutrition. Cumulative holiday weight gain can add up over the years. Dr. Hensrud says studies also show that people who weigh more to begin with may also gain more weight during the holiday season.

Though the holiday season can be food-centric, it is possible to avoid gaining weight between late November and the start of a new year.

1. Eat protein in the morning. A high-protein breakfast can keep blood sugar more stable throughout the day and help control appetite. This can curb snacking as well as over-indulgence later in the day during holiday meals.

2. Keep a consistent schedule. Just because it’s the holiday season doesn’t mean schedules should go out the window. Stick to structured mealtimes and your usual exercise routine even amid all the celebrating.

3. Use smaller plates. It’s possible to fool yourself into thinking you ate more if you fill up a small plate rather than a large one. This can keep your portion sizes more within reason.

4. Curtail the cocktails. Many people enjoy more alcoholic drinks during the holiday season than they do at other times of the year. But alcoholic beverages can be high in calories, especially mixed drinks and traditional egg nog. If you choose to drink, Columbia University Irvington Medical Center suggests sticking to clear liquors with club soda in moderation, and limiting consumption of beer, wine and mixed drinks.

5. Load up on a protein-laden snack. An hour before heading out for a holiday party or meal, enjoy a protein-rich shake or yogurt to allow for more self-control later on.

6. Eat strategically. Fill up on vegetables, whole grains and other less calorie-dense foods. Go sparingly with the foods you know are historically less healthy, including fried offerings or cream-based dishes.

7. Manage stress effectively. Although the holiday season is a festive time of year, it also can be stressful. Many people cope with stress by eating comfort foods, which can contribute to weight gain. Alleviate stress through exercise, meditation, talking with friends or a therapist, or taking other measures that do not involve food or drinks.

8. Take the focus off food. Whenever possible, build holiday-related activities around something other than food. For example, replace family baking sessions with some homemade wreath-making.

Weight gain doesn’t have to be a part of the holiday season. By being mindful of behaviors, it’s possible to enjoy the season and still maintain health.