The holiday season is upon us, and we all know what that means – delicious holidays meals! Holiday feasts are what many of us look forward to once November arrives, but most holiday dishes are not very health-conscious. Combine this with our tendency to become more sedentary as the weather cools down, and you’ve got the perfect recipe for the winter blues. Read on to find ways to stay healthy while enjoying all the holidays have to offer. 

According to a study conducted by researchers from Tufts University, Americans tend to gain an average of .37 kg or just under a pound during the 6-week period from Thanksgiving to New Year’s Day. Moreover, individuals who are classified as overweight or obese tend to gain an average of 5 pounds during this same time period. While that might not seem like very much, another study by the New England Journal of Medicine found that people do not, on average, end up losing that post-holiday weight, which means that the extra pound or two gained often sticks around for next year’s family Christmas pictures.

The holidays, however, don’t have derail your healthy eating plan! There are still ways to enjoy what the holidays have to offer without going overboard. Keep reading for some holiday health tips that will help make sure you still feel your best when the New Year rolls around.

Fill Your Plate with Veggies
Satisfy your appetite while avoiding unnecessary calories by filling up on low-calorie vegetables and salads with low-fat dressing instead of meats or starchy sides like mashed potatoes or stuffing. When you serve yourself, aim to have vegetables represent at least 30% of your plate.

Practice Portion Control
While you may be tempted to fill your plate to the brim during a holiday feast, try to avoid this as best you can. If the meal is buffet style, only serve yourself small sample-sized portions of your favorite dishes and opt for a smaller plate so your portion seems more robust. Remember to eat slowly so your body has adequate time to register how full you are before you potentially overeat.

Keep Active
Make sure to stick to your regular exercise regimen during the holidays. Try to engage in activities that will get your body moving like playing touch football with your family or even just taking a walk around the neighborhood. Continuing to take care of your body with exercise will further motivate you to stick to your diet.

Don’t Slack on Self-Care
The holidays can be a stressful time. In between cooking, entertaining, and gift buying, make sure to take some time to unwind and destress. Stress can lead to further overeating and weight gain. Make sure you are getting enough sleep and taking measures to avoid overwhelming yourself.

Keep a Food Diary
Start a holiday food diary so you can keep track of all the cookies you’ve eaten and remember not to overindulge! Write down all the meals and snacks you consume throughout the day and try to calculate their calorie content so that you can have an idea of the number of calories you’re consuming on a daily basis. Use a calorie calculator to find out the optimum number of calories your body needs to function and try to stay within that range to avoid weight gain.

Modify Your Favorite Dishes
Change up your favorite holiday dishes to make them diet friendly by substituting unhealthy ingredients with healthier or less fattening ones. For example, instead of butter, try margarine and instead of mayo or cream cheese, try plain greek yogurt.

Don’t Go Back for Seconds
While you may be tempted to head for second helpings, try to avoid them. It usually takes a few minutes after you are finished with a meal for your body to register that you are satiated. If you find that you are still hungry after a meal, try drinking a glass of water or serving yourself a low-calorie side dish like steamed mixed vegetables or salad.

Sources: 

Roberts, S. B., & Mayer, J. (2000). Holiday weight gain: fact or fiction?. Nutrition reviews, 58(12), 378–379. https://doi.org/10.1111/j.1753-4887.2000.tb01839.x

Yanovski, J. A., Yanovski, S. Z., Sovik, K. N., Nguyen, T. T., O’Neil, P. M., & Sebring, N. G. (2000). A prospective study of holiday weight gain. The New England journal of medicine, 342(12), 861–867. https://doi.org/10.1056/NEJM200003233421206