The festive season is a time for\u00a0celebration<\/strong>,\u00a0family get-togethers<\/strong>, and\u00a0delicious food<\/strong>. Sadly, it’s also when people notice a weight gain on the scale. According to studies, most people put on one to two pounds over the holidays. While this might not sound like much, those pounds can add up over the years.<\/p>\n It is easy to get carried away with the parties, traditions, and treats during the busy schedule. However, you do not have to accept holiday weight gain as a given.<\/p>\n These 10 helpful,\u00a0evidence-based tips<\/strong>\u00a0will allow you to enjoy your festive season without piling on the extra pounds while staying on track. You will discover the\u00a0honest insight<\/strong>\u00a0for overcoming common mental hindrances during this season.<\/p>\n Holiday weight gain is not just about the food. The season brings:<\/p>\n There are\u00a0rich traditions\u00a0around special meals and desserts<\/strong><\/p>\n<\/li>\n Social gatherings with peer pressure\u00a0to indulge<\/strong><\/p>\n<\/li>\n Abundance mentality<\/strong>\u00a0means always thinking that there will be more, and it is time to feast<\/p>\n<\/li>\n Stress, nostalgia, and even loneliness<\/strong>\u00a0can make us turn to comfort foods<\/p>\n<\/li>\n<\/ul>\n Knowing what causes you to overeat can help you make wise choices.<\/p>\n Most studies have shown that\u00a0holiday weight gain averages between 1 and 2 pounds<\/strong>, but not everyone got the message. The biggest challenge is that once you gain those pounds, they rarely come off, so weight creeps up year by year.\u00a0Continued weight gain during the holidays contributes significantly to adults’ overall weight gain.<\/p>\n Striving for\u00a0perfection during the holidays<\/strong>\u00a0can lead to guilt and rebound eating. Instead:<\/p>\n Learn to enjoy special treats in moderation<\/strong>, and do not berate yourself for minor offences<\/p>\n<\/li>\n Don’t fall into the all-or-nothing trap<\/strong>: Just because you have one snack doesn’t mean you have to eat everything else<\/p>\n<\/li>\n Remind yourself that the holidays are about joy and connection, not restriction<\/strong><\/p>\n<\/li>\n<\/ul>\n Setting a plan does not mean deprivation. Instead, choose ahead of time what events you want to indulge in and where you want to make healthy choices.<\/p>\n Preview party menus to pick your favorites<\/strong><\/p>\n<\/li>\n You should eat healthy food early to avoid overeating at parties<\/strong><\/p>\n<\/li>\n Have one or two treats you enjoy<\/strong>, but make the rest of your plate healthful options<\/p>\n<\/li>\n<\/ul>\n It’s a choice, not a guilt-trip.\u00a0Don’t miss out on tradition<\/strong>.<\/p>\n Many people miss meals to save calories for party foods later. In fact, when you show up hungry, you might lose control and end up with bigger portions.<\/p>\n Eat regular meals with fiber and protein\u00a0to stay satisfied<\/strong><\/p>\n<\/li>\n You should still honour breakfast and lunch if you have a big dinner<\/strong><\/p>\n<\/li>\n Consider taking a healthy snack like nuts or yogurt with you<\/strong>\u00a0when you are off to a party<\/p>\n<\/li>\n<\/ul>\n Eating meals consistently stabilizes your blood sugar levels and prevents binging.<\/strong><\/p>\n Eating a lot of vegetables will\u00a0save on calories and make you feel full<\/strong>.<\/p>\n Start each meal with salad or steamed vegetables<\/strong><\/p>\n<\/li>\n Roasted veggies can prove to be that yummy and festive addition<\/strong><\/p>\n<\/li>\n Instead of mashed potatoes or casseroles, opt for lighter veggie alternatives<\/strong><\/p>\n<\/li>\n<\/ul>\n Sometimes, it can be tempting to ditch the veggies for richer foods. Include\u00a0flavoring herbs, lemon, and spices<\/strong>\u00a0to make healthy choices more attractive.<\/p>\n Mindful eating<\/strong>\u00a0means paying attention to what you eat and how it makes you feel.<\/p>\n Put your fork down between bites<\/strong><\/p>\n<\/li>\n Notice the flavors and textures<\/strong><\/p>\n<\/li>\n Pay attention to your hunger levels<\/strong>\u00a0– eat until satisfied, not complete<\/p>\n<\/li>\n<\/ul>\n When a party is complete, it is easy to eat something out of boredom or pressure. Try asking yourself, “Do I actually want this right now?”<\/p>\n Exercise helps\u00a0burn extra calories, reduces stress, and makes you feel better<\/strong>.<\/p>\n Take brisk walks with family after meals.<\/strong><\/p>\n<\/li>\n Be a part of seasonal fun runs, dance parties, or ice skating<\/strong>, where available.<\/p>\n<\/li>\n Squeeze in a short fitness session on a busy day<\/strong>; even 10 minutes helps<\/p>\n<\/li>\n<\/ul>\n In all honesty, it is so easy to skip workouts owing to the dark, cold days and busy schedule. Always keep in mind that any movement is an achievement.<\/p>\n The size of the portion is one of the top culprits behind holiday weight gain.<\/p>\n Use a smaller plate at buffets or parties<\/strong><\/p>\n<\/li>\n Serve reasonably sized portions and wait before seconds<\/strong><\/p>\n<\/li>\n Take your time and enjoy your food<\/strong>, putting down your utensil between bites<\/p>\n<\/li>\n<\/ul>\n Honest Thought:\u00a0Twenty minutes after eating, the brain gets full.<\/strong>\u00a0Give your body time to digest your food before going back for more.<\/p>\n Festive drinks like cocktails, wine, eggnog, and more might cause weight gain.<\/p>\n To reduce sugary drinks, opt for light options like sparkling water with a dash of juice, herbal tea, or black coffee.<\/strong><\/p>\n<\/li>\n Alternate alcoholic beverages with water<\/strong><\/p>\n<\/li>\n Be aware of your intake; think of liquid calories as part of your meal<\/strong><\/p>\n<\/li>\n<\/ul>\n You don’t need to avoid alcohol altogether. It’s okay to enjoy a favourite beverage as long as you stay hydrated.<\/p>\n Many holiday treats are readily available all season long.<\/p>\n Fill your kitchen with fruits, veggies, nuts, and low-fat cheese or hummus<\/strong><\/p>\n<\/li>\n When you come to a party, take your own snack<\/strong>\u00a0to eat instead of impulse cookies or candy<\/p>\n<\/li>\n Pack healthy snacks for busy days and extended travel<\/strong><\/p>\n<\/li>\n<\/ul>\n Cravings hit sometimes, honest thought. Having healthy choices at your fingertips will help you make better decisions.<\/p>\n Desserts are a holiday highlight, but sugar adds up.<\/p>\n Enjoy small portions of the sweets you really like instead of everything<\/strong><\/p>\n<\/li>\n Switch sugary drinks for water or unsweetened tea<\/strong><\/p>\n<\/li>\n Bake healthier recipes with less sugar or substitute fruit<\/strong><\/p>\n<\/li>\n<\/ul>\n You shouldn’t avoid dessert altogether. Take your faves, enjoy slowly, and skip the rest.<\/p>\n Overeating and gaining extra weight can be linked to both\u00a0stress and sleep<\/strong>.<\/p>\n Aim for 7-9 hours of sleep per night<\/strong><\/p>\n<\/li>\n Take some time to meditate, do yoga, or be quiet<\/strong><\/p>\n<\/li>\n Plan relaxation into your schedule<\/strong>, even if you are busy<\/p>\n<\/li>\n<\/ul>\n Don’t let it exhaust you during the holidays. Make sure you get enough rest and notice if stress makes you eat.<\/p>\n Dealing with\u00a0family pressure, food pushers, and emotional eating<\/strong>\u00a0can be tough. It is normal to feel guilty after a big meal, worry about tradition, or chastise “food shaming.” Accept them as simply that and offer yourself\u00a0progress, not perfection<\/strong>. Talking to a friend or writing in a journal helps release some of your stress.<\/p>\n Is it possible to lose weight during the holidays?<\/strong> For most, the goal should be to maintain weight. Although difficult, weight loss is achievable through consistent healthy choices.<\/p>\n How do I bounce back after a big splurge?<\/strong> Get right back to healthy foods and activity. One meal or party will not ruin your overall progress.<\/p>\n Will skipping desserts help more?<\/strong> When you altogether avoid something, you crave it later. It is best to limit yourself to just a treat.<\/p>\n Holiday weight gain does not have to be your tradition!<\/strong>\u00a0If you want to enjoy the season without gaining weight,\u00a0plan your meals, eat mindfully, move more, and be kind to yourself. Try these\u00a010 strategies to keep you on track and enjoy the best of the holidays<\/strong>. Remember, perfection is not the goal\u2014progress is. Always celebrate small victories and remember the goal is long-term health.<\/p>\n","protected":false},"excerpt":{"rendered":" Introduction The festive season is a time for\u00a0celebration,\u00a0family get-togethers, and\u00a0delicious food. Sadly, it’s also when people notice a weight gain on the scale. According to studies, most people put on one to two pounds over the holidays. While this might not sound like much, those pounds can add up over the years. It is easy […]<\/p>\n","protected":false},"author":2,"featured_media":46077,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":""},"categories":[62,1583],"tags":[1750],"yoast_head":"\nUnderstanding the Triggers<\/h2>\n
\n
The Real Numbers: How Much Weight Do We Gain?<\/h2>\n
Mindset Over Perfection<\/h2>\n
\n
Make a strategy: plan to set your goals<\/h2>\n
\n
Never skip any meal in a day.<\/h2>\n
\n
Eat Plenty of Veggies Before Your Meal<\/h2>\n
\n
Strategy 4: Practice Mindful Eating<\/h2>\n
\n
Strategy 5: Stay Active<\/h2>\n
\n
Strategy 6: Smart Portion Control<\/h2>\n
\n
Strategy 7: Choose Drinks Wisely<\/h2>\n
\n
Strategy 8: Plan Healthy Snacks<\/h2>\n
\n
Reduce sugar intake in the weeks before and during the holidays<\/h2>\n
\n
Make Sure to get a Good night’s sleep.<\/h2>\n
\n
Inner Thoughts and Challenges<\/h2>\n
Frequently Asked Questions<\/h2>\n
Conclusion<\/h2>\n