Your action plan for preventing holiday weight gain

This time of year is filled with all sorts of good stuff—decadent seasonal treats, huge family meals and parties galore. While these opportunities for indulgence may set you up for holiday weight gain, you can take steps to keep those extra pounds away.

Whether you stuck to your resolution for healthy eating this year or would like to get a jumpstart on next year’s resolution, practicing healthy habits can put you in a good place when Jan. 1 rolls around. Our Lakeview Hospital team offers some suggestions for preventing holiday weight gain below.

The reality of holiday weight gain

You aren't entirely wrong if it seems as if November and December are a hazard to your health. Research has found that most adults gain about a pound during the holiday season—far less than the 5 to 10 pounds commonly cited. However, that weight gain can add up over the years.

Many factors contribute to weight gain over the holidays. In addition to all those occasions for unhealthy eating, this time of year can also be chaotic. It may seem downright impossible to fit regular exercise into a schedule filled with holiday gatherings, church events, shopping and meal preparation.

Decadent food combined with less physical activity and increased stress? That combination is why people gain more weight this time of year. Knowing that, though, can be your secret weapon to keeping holiday weight gain away.

Taking steps toward healthy holiday living

Let’s first put your mind at ease: This guide to preventing holiday weight gain does not require you to skip grandma’s famous bread pudding at Christmas dinner. Instead, try these tips:

Find time for movement. You may not make it to your usual workout class at the gym, but you can find other ways to fit exercise into your days. Aim for 30 minutes each day of some type of physical activity, which can be as simple as taking a brisk walk around the neighborhood, raking leaves in the yard or even dancing around the house as you deck the halls. Break that 30 minutes down into bite-size pieces as needed.

Pregame for holiday gatherings. Before heading to a party featuring yummy, rich, fatty, sugary delights, eat a balanced, healthy snack at home. That snack should include lean protein, carbohydrates and a small amount of healthy fat. Think apple slices with peanut butter, veggies with hummus or a slice of whole-grain toast topped with avocado.

Come up with a game plan for party meals. You had your pre-party snack to fill you up a bit, so now, what should you eat at the party? Fill your plate with fruits and veggies, lean protein such as shrimp, and whole-grain crackers or bread—and sip on still or sparkling water. After you’ve mostly filled up on the healthy stuff, savor a few bites of a treat (or two) you can only get this time of year.

Stick to healthy habits. Take control of what you can during the holidays. Prioritize getting enough sleep each night, use meditation or another tool to reduce stress, and eat well-balanced meals between party nights. (Wish you had someone to help you strategize how to eat this time of year and the rest of the year, too? Consider meeting with a registered dietitian.)

Don’t focus on weight loss. While you don’t have to gain weight this time of year, it also usually isn’t the best time to attempt to lose weight. Trying to stick strictly to a diet and depriving yourself of holiday goodies can backfire. Instead, focus on maintaining your weight by eating nutritious foods and incorporating movement into your daily life as the holidays swirl around you.

It might seem like an item on a wish list for Santa Claus, but it is possible to avoid holiday weight gain! Put your best foot forward.

Make these holidays healthier by scheduling an appointment with a Lakeview Hospital primary care provider.