10 Tips to Prevent Weight Gain Over the Holiday Season

If you are working on your health goals, your fitness, managing a chronic disease, or trying to lose or maintain your weight, the holidays can definitely make it challenging to stick to your routine. Here are my 10 tips to help you stay on track!

1. Manage your own expectations. Focus on maintaining your weight over the Holidays, instead of trying to lose. Life includes holidays and delicious food – it’s human to enjoy foods for more than just their nutritional value. Aim for the 80/20 Rule: 80% of the time, eat healthy, in a way that supports your goals. 20% of the time, enjoy treats guilt-free.
2. Make a plan. Write out your social calendar. Include the time the event starts, and the type of meal (buffet vs appetizers vs plated meal). This way you know what is coming up each week.
3. Enjoy the treats that you absolutely LOVE. Have treats that are ONLY available this time of year. Skip the treats that you can have any time of year.  Before enjoying a food – rate it on a scale of 1-10. Only have the 10 out of 10 treats.
4. Remember the tip, “don’t shop on an empty stomach, because you’ll buy more?”  Using the same logic: Don’t socialize on an empty stomach. You will likely have less control over your food choices, and will probably eat more. Have a healthy snack before you head to the party. Some ideas: veggies and hummus, a piece of fruit, or a small handful of nuts.
5. Improve your food environment. Try to have conversations away from the food, and face away from the food. Eat off of smaller plates. If you are the host/hostess: send leftovers home with your guests.
6. Meal Prep! So important any time of year, but especially when you’re busy. Make a big pot of soup, chili, or stew – portion it out, and keep in the freezer for when you need a quick meal.
7. Be mindful of the liquid calories. Hot chocolate, fancy lattes, rum & egg nog, martinis, beer and wine pack in a lot of calories without providing satiety. You can drink a 300 calorie rum & egg nog, and still feel hungry, vs 300 calories of food can be quite filling. Offer to be the DD, have sparkling water with a lime wedge, and if anything:  in between every alcoholic drink, have a  glass of water or sparkling water.
8. For the big dinners. Skip the bun with butter, unless that is something you really look forward to. Remember “The Healthy Plate.” Place vegetables & salads on your plate first, and make them ½ of your plate. Place protein (turkey, ham)  on second, and make it ¼ of your plate.  The last ¼ of the plate is for starchy foods (potatoes, stuffing, etc). This way, you can have everything you want – but in a portion controlled, balanced way. Depending on what you are really looking forward to - choose to compromise a little. If you LOVE the homemade dessert, go lighter on the stuffing - or vice versa.
9. Get active! Keep up your regular fitness routine. Get outside, play in the snow, snowshoe, go skating, hike, ski, dance, or simply bundle up and go for a walk after dinner. Exercise will help decrease stress, help you sleep better, help with digestion after a meal, and help regulate blood sugars.
10. Stay positive! Remember the reason for the season. Focus on the people, the conversation, the family/friends, and the magic of the holidays. Make it less about food and more about spending quality time with people you love. Let go of guilt. Enjoy the holidays, and make some new health goals for the upcoming year.

BONUS TIP:
Seek help with your nutrition and weight loss goals. A Registered Dietitian is a regulated health care professional who has at least a 4 year Bachelors of Science degree in Nutritional Sciences, and a 1 year practical internship program. RDs must prove their continuing education each year, which ensures we keep up to date with the latest nutritional science.  An RD can help you with weight management, cardiovascular disease, digestive disorders, emotional eating, type 2 diabetes, blood pressure management,  prenatal nutrition, meal planning, and helping you increase your energy and feel your best. BONUS: your employer health benefits or health spending accounts may cover the services from a dietitian!
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