The holidays are a time of joy, celebration, and reunion. But all that celebrating can also sometimes be accompanied by unwanted weight gain. This can be especially tough if you’re already trying to lose weight or worry that all the holiday gatherings may knock you off course. These concerns can be magnified for people who turn to food in times of stress- something the holidays can be rife with.

Luckily, it is possible to enjoy the holiday season without gaining weight. And it’s simpler than you might think.

Here are ten easy tips for avoiding unwanted weight gain this holiday season.

1. Get moving

The holidays can be a busy and stressful time, but thankfully staying active can help to manage this stress. Daily movement is one of the best things you can do for your mental and physical health. Even short workouts (less than 10 minutes) can benefit health your overall health. And remember that it all counts! Even if it’s just a five minute afternoon walk.

Gentle movement after a big meal can be especially helpful for regulating blood sugar levels. 

Here are some ideas for how to get moving this holiday season:

- Park a bit further away when doing your Christmas shopping

- Turn on your favorite song and having a dance-off in the kitchen

- Go for a bike ride with the family

- Head up to the mountains to go skiing 

- Walk around your neighborhood and look at the lights and decorations 

- Do a short home workout 

2. Order matters

How and when you eat can matter just as much as what you eat when it comes to weight gain or loss. If you're at a holiday party, load up on the veggies and salads first. These nutrient-dense foods are high in fiber and low in calories, helping you fill up before diving into other less nutritious options. By eating your vegetables first, you also know you’re getting necessary vitamins and minerals before eating some of the “funner foods.” Next, choose higher protein foods. Again, this will ensure you’ve met all your nutritional needs and can help you feel satiated and satisfied. If you are going to have dessert, save it for the end of the meal. Saving dessert for the end can help with portion sizes and balancing out your blood sugar levels.

3. Put everything on a plate

Whether you’re at a dinner or a festive party, make sure everything goes on a plate, even your appetizers. This small habit can help to keep you mindful and reduce mindless grazing. Better yet, find some place to sit down and take a few breaths before you start eating. This can bring some much needed awareness to your meal and allows the sympathetic nervous system to quiet down so your body can properly focus on digestion.

4. Manage stress

If you’re an emotional eater, this one is a biggie! Make a plan for simple, realistic ways you can manage stress throughout the holidays—better yet if you can keep this plan up all year long! Some ideas include five minutes of breath work before bed, listening to a driving meditation on your way to work, taking a hot bath, or making time to visit a friend. Even five minutes of mindfulness a day can make a big difference when it comes to stress.

Learn more about how matcha can help you debloat after a big meal 

5. Don’t skip meals

We understand the temptation, but skipping meals or trying to “save up” calories before a big holiday meal or a party can backfire and leave you feeling irritable. Instead, plan to have a healthy and fulfilling meals (you can keep it on the lighter side if desired). Aim to have healthy fats, complex carbohydrates, and proteins. For example, you might have a veggie omelet for breakfast and a big salad with quinoa and chicken for lunch. This keeps you from feeling famished when you get to dinner and in a better head space to make smart choices. You can also eat a healthy snack before your party to keep your appetite in check.

6. Be mindful of drinks

If you want to avoid holiday weight gain, one of the best things you can do is avoid drinks such as soda, juice, sweetened beverages, or alcohol. In addition to being filled with empty calories, alcohol can also lower your inhibitions, making it more likely you’ll indulge in or choose foods you wouldn’t normally eat. Try swapping sodas and cocktails for seltzer water with a bit of fresh lemon or lime juice. Or even a matcha mocktail! If you do decide to drink, try choosing options that don’t contain added sugar, such as wine or a spirit on the rocks.

7.  Enjoy yourself- to an extent

Overly restricting and denying yourself your favorite holiday foods often leads to overeating or binging later (or simply a miserable holiday experience). Instead, enjoy your favorite foods mindfully and with joy. Take your time, and remember you can always have more later. Once you’re satisfied, put your fork down- no need to finish the whole dessert if you don’t want to.

8. Make a plan

If you know you have an indulgent night ahead of you, make a plan for your day. That could include getting in a workout and making healthier dietary choices throughout. For example, if you know you’ll likely indulge in some dessert and a cocktail or two that evening, maybe skip the cookie at lunch. You can also make a plan for what you’ll eat at the party, which can help you feel more in control. While you may not know the specifics of what food might be offered, you can make a commitment to yourself to have just one drink, skip the appetizers, and share dessert with a friend.

9. Hone in on your hunger cues

You can still absolutely enjoy holiday parties and your favorite foods- without gaining weight. How might you ask? Pay particular attention to your hunger and fullness cues! While this may sound simple, it can actually be quite hard in practice, so be gentle with yourself. Eating when you’re hungry and stopping when you’re full cultivates mindfulness and balance and allows you to enjoy the holiday season without guilt or shame. One technique for doing this is to place your hand on your belly and close your eyes before a meal to check in on your hunger. Try doing this again mid-meal and again at the end. This practice is all about time and patience. 

10. Know you can say no

If your best friend’s cousin’s aunt is pressuring you to eat a second piece of cake (that you don't like or want), this is your official permission slip to say no thank you. You deserve to honor your body’s cues and don’t need to feel pressure to eat every food offering. It’s ok to say that you feel full, maybe later or just not right now. You can also wrap up some food and take it home to enjoy later.

Bottom Line 

The holidays are a balancing act between indulging, having fun, and taking care of yourself. While it’s expected that you might eat a bit more or indulge in foods you wouldn’t normally, this doesn’t mean you have to derail your health goals completely. It is possible to enjoy the holidays without gaining weight. And remember to be easy on yourself. If you overindulge, know you can always return to your healthy habits the next day.

Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.

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