7 Surefire Ways How To Avoid Holiday Weight Gain!

As the holiday season falls upon us, one of the biggest concerns for many individuals is avoiding the weight gain that is so typical of this season. With the plethora of family gatherings, office parties, and social outings, the opportunity to consume calories at a pace far above what we normally consume the other 10 months of the year is an alarming reality. Many individuals work hard at the gym to maintain or improve their level of fitness and health throughout the year and then watch much of the results dwindle over the course of a four to six week period from Thanksgiving until New Years. The following suggestions are designed to allow individuals the freedom to attend these gatherings with friends, family, and co-workers without worrying about the excess weight gain that is a likely outcome for so many. Following these guidelines or suggesting them to a client can go a long way in maintaining a current waistline that has been achieved throughout the year.

NUMBER 1: Eat a healthy, small meal before going out – Having a small (200-400 calorie), healthy meal at home will provide enough calories so that at the holiday gathering you will not be hungry or have a voracious appetite. You can still enjoy some of the food and drinks provided, but entering a consumption environment with a level of satiation will most likely reduce the risk of over-consumption. It is very common for people to show up to social gatherings hungry and overly satisfy food needs while enjoying a lavish spread. Eating at home before an event, allows for a healthier selection of food, while reducing appetite at the social gathering.

NUMBER 2: Serve yourself – Once at the party, making your own plate can help control consumption quantities leading to reduced caloric intake. If you have a friend or family member prepare your plate from a buffet style spread, chances are they will pile on more food than you really need or want. Once the food is in front of you, the likelihood of eating it increases dramatically. If you make your own plate, you will be much more conscious of the food selections being made and the portion sizes being served.

NUMBER 3: Use the smallest serving bowls and plates you can find – By using smaller plates and bowls, you will be forced to put less food on your plate at a given time. This will allow you to eat smaller portions. By the time you are finished eating the food on your plate, you may realize that you are satisfied. If you simply use a larger plate, the amount of associated calories often increases proportionately. Most individuals do their best to listen to the advice they receive from their parents to ”not waste food“ or ”eat everything on your plate.“ However, if the plate is smaller, and less food is consumed, the consumption of excess calories can be minimized.

NUMBER 4: Minimize calories from beverages – When asked what the most common activity will be at holiday gatherings, most people will respond with eating. But a close second will most certainly be drinking. Although the occasional alcoholic beverage will not lead to excessive weight gain, it is important to pay attention to the caloric value of the beverages you consume. A typical light beer contains approximately 100 calories, while a mixed drink can range between 200-400 calories due to the high sugar content of many mixers such as cola and fruit juices. Consuming 4 drinks over the course of an evening can easily contribute 400-700 calories to the daily consumption, a caloric value that will require a 5 mile jog to account for those calories (1 mile jogged = approximately 100 calories). In addition to the excessive calories alcoholic beverages contribute to daily total energy intake, the consumption of alcohol can lower inhibitions and impair judgment, something that may lead you to consume that additional helping or second dessert, and alcohol is metabolized preferentially increasing the likelihood of food calories becoming triglycerides.

NUMBER 5: Substitute high calorie condiments with lower calorie, healthier choices – Trading the high calorie, fatty gravy for a healthier alternative, such as cranberry sauce, can save calories and even add healthy antioxidants to your diet. Avoiding butter, cheese, and sour cream will certainly help minimize calories going in. If possible, try low-fat yogurt or non-fat sour cream as an alternative. Homemade salsa is another healthy low calorie option.

NUMBER 6: Eat as many fruits and vegetables as possible – This suggestion is not just for the holidays, but one that can be practiced throughout the year. Maximizing fruits and vegetables will ensure adequate amounts of many necessary vitamins and minerals, as well as fiber. In addition, fruits and vegetables generally are low calorie foods that have high satiation value due to their heavy water content, which often leaves individuals with a feeling of fullness not usually experienced with low calorie foods. By eating these healthier foods first, you will not feel the need, or desire, to over consume calories from the less healthy main course or desserts.

NUMBER 7: Stay away from the table – Avoiding location eating is very beneficial for calorie controlled eating. The closer you are to the food, the more you will consume. If trays or dishes are placed in front of you move them or move yourself. Many people eat out of boredom and convenience. If you have to get up to eat you will surely do it less often.

Either following these health tips yourself or recommending them to your clients can help avoid the weight gain that has come to be an accepted inevitability this time of year. By making smart, informed decisions about food and beverage consumption, individuals can gladly accept all those invitations to family and work holiday parties without the concern about their expanding waistline. The holidays are a time to enjoy the company of friends, family, and co-workers – while at the same time caring for yourself and not neglecting all the hard work you do throughout the year to maintain a healthy lifestyle.