I know you’re probably laughing at the title of this article thinking how can “stress-free, avoid weight gain and the holidays” end up in the same sentence. Well, I’ve got good news for you. With a little awareness and a dab of strategy, you can avoid weight gain during the busy, stressful holiday season.
I am so serious about this. That I have included stress-free tips to help you, some of them are even backed by science.
So, here we go.
10 Ways to Avoid Weight Gain During the Holiday Season:
- Let’s Be Real
You know that the holidays are all about great parties and delicious food. So, pretending that you’re going to eat only one Christmas cookie is the exact opposite of realistic.
Instead of going extreme, try to be honest with yourself. Acknowledge that you’re going to eat more than you normally do and set some boundaries.
Impartial goals are hard, if not impossible, to accomplish. The best gift you can give yourself is improving your relationship with food.
Write down attainable goals and post them on your dresser or fridge. Seeing them each day will give you the power and confidence you need to apply yourself.
- Make Smarter Choices
An hour before heading out to a party or event, snack on some high-fiber foods, veggies, and protein. These foods will keep you feeling full for longer.
Then, once you’re at the event, use smaller plates. You’ll be encouraged to eat smaller portions.
Another smart choice is to chew slowly. We know that parties aren’t the best place to savor each bite. Yet, if you give it a try, you’ll notice how delicious everything is and you’ll feel full quicker. This is known as mindful eating.
- Limit Liquid Calories, especially Alcohol
Drinking your calories has never been the best strategy for maintaining a healthy weight. During the holidays, yummy drinks are abundant, from Starbucks to eggnog, everywhere you go Holiday drinks are waiting for you. By all means, enjoy your favorite Holiday beverage. Just think, “moderation”. These drinks can sneak a ton of empty calories and sugar into your diet.
When you consume alcoholic beverages, you’re loading up on extra calories without even realizing it. For example, a regular beer has about 153 calories, while a glass of wine has about 133 calories.
Not only that, but excessive drinking makes you act irresponsibly, especially around food. So, let’s say you’d normally eat just a couple of snacks here and there.
When you’re inebriated, however, you’re more likely to throw caution to the wind. You may very well end up gobbling a plate full of cookies, rather than just a couple as you normally would.
- Don’t Skimp on Sleep
Whenever possible, get a good night of deep sleep. It’s customary to stay up late chatting with family and friends, wrapping gifts, and partying all night. However, missing sleep is never a great idea. If possible, plan ahead as best as you can to include a restful night of sleep. As you know, sleep deprivation causes weight gain for multiple reasons. It impacts your hormone function by kicking the hunger hormones into high gear. Lack of sleep also leads to poor decision-making, which includes food choices. Inadequate sleep can throw off your circadian rhythms which are directly related to your metabolism. Being aware of the price your body is paying, may help you make wiser choices.
- Put a Healthy Spin on Traditional Recipes
One of the easiest ways to control what you eat is good ole home cooking. When it’s your turn to serve up a dish, rethink the ingredients. There are so many healthy cooking blogs and cookbooks to choose from. Consider substituting the more calorie-dense ingredients for healthier versions. You would be amazed by the rich flavors that you can create. You can apply this strategy to baking and beverages as well.
- Drink Plenty of Clean Water
Water can be a bit under-appreciated. It provides us with so many health benefits. If you are struggling with where to start, start with water. Many times, there are so many foods and drinks to choose from, we completely crowd out water.
Drinking water regularly throughout the day will help you avoid weight gain. It makes you feel satisfied, refreshed, and hydrated so you don’t eat as much.
More importantly, it’s not filled with artificial sugars that increase your caloric intake. When you stick with water, you’ll feel less on edge and worn out because water helps you release toxins from your body.
- Try Chewing Gum
Can chewing gum actually curb your appetite and decrease stress? Maybe. According to this study, chewing gum may help reduce stress and may help you feel less hungry.
It’s a good way to distract yourself. Your mouth is already busy chewing one thing, so you’ll be less likely to help yourself to seconds.
- Minimize watching the Telly
Eating while you’re watching TV has been linked to overeating and making poor food choices. You get sucked into whatever you’re watching. Then, before you know it, that newly opened bag of chips is now a loose pile of crumbs.
That mindless watching and eating can add up fast.
- Get Your Steps In
Not all of us can go to the gym three days a week during the holidays. You may be too busy with all the extra responsibilities and holiday-inspired activities.
You can make a conscious decision to stay active. Use the stairs instead of the elevator. You park farther away from the store entrance so you walk a few more steps than normal?
A little extra can go a long way. It’ll help burn off those extra calories. Plus, any type of physical exercise reduces the stress and pent-up tension you may be feeling due to all the hustle and bustle of the holidays.
- Manage Your Stress Levels
The holiday season is merry and bright. It’s also full of stress and anxiety. Too much stress can increase cortisol levels that can trigger unhealthy cravings and spontaneous overeating. Usually, the first thing you reach for when you’re anxious and tense is sugary snacks packed with carbs. During the holiday season, these treats are abundant.
Studies show that there’s a direct link between stress-related eating and obesity. So, instead of letting the holiday strain get to you, try some additional de-stressors. This can be as simple as taking a breath, an afternoon nap, a walk in the park, five minutes of mindful meditation, or reading your favorite book.
If you prefer something more hands-on, try a facial or a foot massage. After all, it’s the most wonderful time of the year. You deserve it!
Bonus Point
Stand your ground, with yourself and others. If you’ve created healthy boundaries around food, then continue to unapologetically, but politely, say, “no thank you”. There is absolutely nothing wrong with not indulging in a food choice that doesn’t line up with your lifestyle. You don’t have to go into a long explanation as to why you are “vegan” or “Paleo” or “gluten-free”. Just simply say no thank you. Aunt Helen will be completely fine as long as you aren’t rude about it.
The Holiday season is a time of joy, gratitude, and wonder. There’s so much more to enjoying these precious times with friends and family that go far beyond the food on your plate. Let’s endeavor to enjoy what we have, celebrate one another, and give thanks. Remember, if you do slip up, be kind and gentle with yourself. After all, tomorrow is a new day that offers a fresh start.
Rejoice,
Elaine xx