Tips to avoid holiday weight gain

With the holiday season in full swing and sweet temptations lurking around every corner, avoiding holiday weight gain can be a challenge.

“The average person gains 1 to 2 pounds over the holidays,” says Lauren Grieb, registered dietitian at Nebraska Medicine – Bellevue. “Research shows most people never lose the weight they gain during the holidays, which can slowly add up year after year."

Having a game plan before you the holiday gatherings begin can help you minimize the urge to overindulge and consume unwanted calories.

“You need to start by keeping a regular meal plan each day, especially if you have an event or holiday party,” says Grieb. “Skipping meals is not a good idea as this can result in overeating later. Before leaving for a holiday event or party, eat a light snack (piece of fruit or raw vegetables) to curb your appetite. You will be less tempted to overindulge later on.”

Grieb also offers these tips to help you stay trim and slim through the holidays:

• Drink lots of water. Water helps keep your metabolism going and can help stave off hunger pains
• Scan the selections first so you can plan what you’re going to put on your plate
• Put your appetizers on a plate (aim for the vegetable tray) to see what you are eating rather than continually snacking by the table
• Go easy on beverages, alcohol and desserts, which are usually both loaded with sugar and calories. People often don’t realize that alcohol can be one of the biggest culprits of excess calories during the holidays
• Limit your intake of chips, cheese, processed meats and holiday convenience foods, such as boxed mashed potatoes and stuffing. Avoid sauces made from cream, half-and-half or meat drippings
• Control your portions. Use a smaller plate and serve yourself to avoid large portions
• Eat in moderation. A common mistake is eating large portions of foods that are perceived as healthy. Instead, eat a variety of healthy foods, but remember, these foods have calories too
• Eat slowly and eat until you are satisfied, not stuffed. It takes approximately 20 minutes for your brain to register fullness
• Engage in conversation so you’ll talk more and eat less
• Balance out those extra calories with exercise, and if you can, increase your physical exercise slightly over the holidays to make up for the extra calories you are likely to consume. Even clearing the table and washing dishes can help burn calories
• The holidays can be filled with stress and can trigger emotional eating. Try to find a stress-reducing activity such as exercise, reading, meditation or yoga
• Make sure to get adequate sleep. Sleep deprivation causes the body to produce more ghrelin, the “hunger hormone,” that increases your appetite

“Food is intertwined in so many holiday traditions, so embracing mindful eating is important to prevent holiday weight gain,” says Grieb. “Making time for exercise is also important to help you make up for those extra calories and keep your weight in check.”