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Ten Ways to Prevent Holiday Weight Gain
The average adult puts on a pound every holiday season. Here’s how to fight the bulge.
There’s a reason “lose weight” tops most New Year’s resolution lists: Saying no to all those decadent holiday goodies and tasty meals is almost impossible! It’s easier to prevent weight gain than it is to diet, so avoid temptation (and those extra pounds) this holiday season by following these healthy eating tips.
Don’t arrive hungry. Starving yourself before a party only ensures that you’ll go overboard during the festivities. Instead, registered dietitian Karen Ansel suggests eating healthy mini-meals throughout the day and grabbing a high-protein snack — such as yogurt and nuts or an apple with peanut butter — before heading out.
Make food trade-offs. Once the holidays are over, so are the cookies and eggnog. Instead of depriving yourself of these annual goodies, decide ahead of time which foods you truly want to enjoy. “If you want a big slice of pumpkin pie, then skip the stuffing,” suggests Ansel.
Say yes to soup. Cut the number of calories you’ll consume at a meal by 20% by filling up first on a low-calorie, broth-based soup instead of a salad.
Grab a small plate. At a party, avoid mindless nibbling while mingling. Put everything you want to eat on a dessert-size (not dinner-size) plate and then move away from the food tables.
Pile on the protein. At holiday meals, eat more lean protein and less starchy foods such as stuffing, noodles and potatoes. “Protein is nature’s diet pill because it satisfies your appetite more than any other food,” says Ann Kulze, M.D., author of Dr. Ann’s 10-Step Diet.
Grab a garden. Fill two-thirds of your plate with fresh, fiber-rich (and filling) fruits and vegetables before serving the rest of your meal, Kulze says, and skip the high-fat dips.
Sip lightly. Alcoholic beverages contain hundreds of empty calories. Plus, the more you drink, the more likely you are to make poor food choices. Choose beverages such as wine and light beer, which are lower in calories than mixed drinks.
Work in a workout. Extra physical activity can offset extra calories. Go for a brisk family walk, play a game of flag football or dance to some holiday tunes.
Get your beauty rest. You’re more likely to crave comfort foods like sweets, chips and starchy pastas when you’re sleep deprived. Plus, you won’t have the energy to exercise.
Relax. Just like sleep deprivation, holiday stress is a trigger for you to eat more and crave unhealthy foods. Relax with yoga or meditation and spend time reconnecting with loved ones while taking a walk or playing a game.
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