7 tips to get through the holidays without gaining one extra pound
The holidays are here and tis the season to gain weight.
But how much weight does the average American actually gain?
Lose weight, once and for all, without dieting or restricting!
According to several studies, the average holiday weight gain is only 1-3 pounds during the 3 months holiday period. While that doesn’t seem like a lot of weight, the problem is that the study also found that most people never lose those pounds. This extra weight gain year over year can add up and could explain the increased prevalence of obesity in America.
But it doesn’t have to be that way.
Here are 7 tips to avoid gaining weight (and even losing weight) this holiday season.
1. Don’t treat every day like a holiday
Oftentimes during the holiday season homes and work places have more treats around than usual. Don’t fall into the trap of eating them just because they are there. Stop treating every day like a holiday during this time of year. Thanksgiving is one day, Christmas Eve is one day, Christmas is one day, New Years Eve is one day and Hanukah, even though it is 8 days, typically only has 1 or 2 nights of dinner celebrations. Indulging on these few days will not change your waistline. We don’t gain weight because we overeat one day, just like we don’t lose weight because we undereat one day. Eat well most of the time and the times you indulge won’t make any difference in your weight loss journey.
2. Exercise
While the holiday season can be especially busy, don’t use it as an excuse to skip your workouts. Exercise naturally curbs your appetite, boosts your metabolism, reduces stress and makes you feel better. Avoid falling into the trap of saying you will just start in the New Year. Start now!
3. Eat small, frequent, balanced meals
This is an absolute must for my weight loss clients. Eating small meals with protein, fat and carbohydrates in each meal, every 2-4 hours will prevent you from ever getting too hungry, keeps your blood sugar stable so you don’t get cravings, keeps your energy up, your metabolism burning and prevents you from ever feeling deprived.
4. Don’t go to parties starving
Showing up at a party hungry is a recipe for disaster. It leads to poor choices and overeating. Be sure to have a snack high in protein before you go out such as a power bar, protein shake or turkey sandwich. Decide what you will indulge on before you go out and have a plan before you are faced with temptation.
5. Fill up on water
Many times we think we are hungry but we are actually thirsty. Before you eat, grab your water bottle and drink up. Then wait a while to see if you are still actually hungry. Water helps to curb appetite and keeps your metabolism cranking. Aim for at least one half ounce per pound of body weight.
6. Cheat well
While I don’t actually believe in “cheating” because I don’t believe there are “bad” foods just better choices, I do think we should choose well when indulging. So, if chocolate chip cookies are being served and they are not your favorite, don’t have one just to have it. What unit your favorite indulgence is being served and then have it, enjoy it and truly savor it….without guilt.
7. Stick to low calorie beverages
During the holiday season there are often more parties and that can mean alcoholic beverages. Rather than high calorie drinks such as margaritas, cream based drinks or alcohol with high calorie juices, stick with wine, wine spritzers, light beer or alcohol mixed with calorie free mixers such as club soda.
Don’t let the holidays become an excuse to gain weight. With these simple tips you can enjoy your holidays without sabotaging your weight loss journey.