Is there a way to enjoy the holidays and not gain weight?
Ninety-four percent of Americans admit to gain- ing weight each holiday season, with the majority (47.1%) gaining 4 to 9 pounds, according to Inner Body. Wi h tempting treats, drinks, cold weather, and a hefty dose of stress, it’s no surprise that maintaining a healthy weight during the holidays can be challenging.
What are people doing to keep their health and waist- line in check during the hol- idays?
Avoiding weight gain during the holiday season
Individuals employ various strategies to avoid weight gain as the holidays approach. According to a 2023 survey from wellness site Inner Body, the top options include:
Increasing exercise fre- quency and intensity (45.7%) Prioritize drinking more water (37.4%)Avoiding hol- iday parties (36.9%)Abstain- ing from calories from alco- hol (36.5%)Dieting before the holidays (33.6%)Steer- ing clear of sugar and full-fat options (31.2%)Eating smaller portions (29.5%)Regularly weighing oneself (22.4%)Skip- ping meals before a holiday
ast or party (16.9%)With plenty of strategies in place, why are so many people still gaining weight and missing out on the joy of indulging in holiday treats?
Mismatch between weight goals and reality
holidays aren’t meshing well. Yet, many people will regret A 2017 review study by the their decisions and experi- Journal of Obesity looked ence the stress of food guilt. at behavioral habits during Finding balance during the the holidays. Variables that holidays may be the key to affect weight gain include the avoiding weight gain. Instead prevalence of calorie-dense of throwing all inhibition foods, eating bigger portions, to the wind, maintaining and less activity during the healthy habits while enjoying winter months. treats in moderation might
The temptations can be sig- be the best answer. nificant with the frequency of get-togethers, festivities, and social time. Plus, add the stress of securing holiday gifts, planning meals, spending money, and food
— it all adds up to a recipe for a health disaster.
Finding balance during the holidays
People love to indulge in Eighty percent of people holiday treats, but data sug- want to stay fit, yet over 90% gests it can lead to stress, gain weight each season. avoidance, and restriction. Why is there such a mis- Many people view the holi- match? days as a time to abandon all
People’s desires to main- healthy habits and indulge in tain weight and enjoy the the things they usually avoid.
How to feel in control this holiday season
It is possible to enjoy the holidays without gaining unnecessary weight. Fitness and nutrition experts weigh in on the subject.
Meal planning on the days lead- ing up to a holiday event can be a game changer. Ali Van Straten, a nutrition coach and owner of Cham- pagne and Coffee Stains, says, “The biggest tip I have is to meal plan and prep. So, if you know you’ll have a huge carb-heavy dinner, try to load up earlier in the day on veggies and protein. Each weekend, I meal plan and look at the events com- ing up in the week. I can then plan my daily meals around the big meal to bal- ance my eating. I also like to meal prep proteins (chicken, hard-boiled eggs), so I have a quick grab-and-go protein source available.”
Chef Tiffany McCauley of The Gracious Pantry shares her practical advice for keeping her eating habits in check. “I maintain my weight during the holidays by making sure that the foods I make are whole-foods based. I keep sugar to a minimum and sweeten desserts with nat- ural sweeteners like maple syrup or stevia. I also make sure not to let myself get too hungry so that I don’t get the urge to overeat for the main meals.”
Shifting our mindset around holiday eating can also be powerful. Adding stress to holiday eating habits only fuels the weight gain fire due to its impact on hormonal balance.
Karen Kelly, a health coach at Seasonal Cravings, says, “Try to treat yourself with compassion over the holidays. Eat the holiday foods you enjoy, but try to stick to smaller portions, and don’t beat yourself up.”
Unfortunately, people overestimate how many calories they burn while exercising and underestimate the number of calories they consume. Running coach Simon Loughran explains, “Exercise is an excellent way to balance the inevitable extra calorie intake that comes with the festive season. But be wary of overcompensating.”
Finding a balance makes it possible to indulge without losing sight of our health.