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holiday weight gain

Top 15 Tips To Avoid Holiday Weight Gain

It’s soon going to be the holiday season and that means lots of sweets and other treats. And you may end up gaining weight you don’t want. So can you avoid such holiday weight gain while still enjoying your holidays?

Well, the answer is yes. You definitely can enjoy your holidays with the special foods that are a part of it.

All you need to do is be prepared for it with a little bit of planning so that you enjoy yourself but just don’t go overboard.

Let’s look at the top 15 tips that can help you avoid such holiday weight gain.

Weigh yourself regularly

Simply checking your weight a couple of times every week when you wake up will help you become more aware of whether you are gaining weight and need to back off a bit from the foods.

You don’t need to stress about it but just use it as a psychological tool that can help you avoid holiday weight gain.

Don’t skip your exercise routine

If you are not already exercising, then you should be. Because exercise especially something like strength training will help you burn calories not just in the gym but also hours after your workout. This is because of the after-burner effect.

And if you already are exercising then good for you. Do remember to continue your workout routines during the holidays and don’t skip them.

Even if you don’t have a good workout, it’s OK. Because it’s much better to have a bad workout than to not workout at all to help you avoid holiday weight gain.

Choose your food wisely

Of course, you should enjoy the delicious food that you will get during the holidays. A part of the fitness lifestyle is to be able to enjoy life and not limit yourself.

Just be careful of how you go about it. If you enjoy a certain food and find it on the table, then don’t mind taking a portion of it. Don’t stress too much on choosing a food that is healthy but you don’t enjoy.

It’s OK to eat a portion of your favorite foods accompanied with something healthy. The results will not be as bad as you think.

Improve your willpower

I know this is a tough one for some people, especially during the holidays. I face this problem myself.

But like a muscle, willpower can be strengthened as well.

You don’t need to completely shut yourself off from all the delicious holiday food. But just have the willpower to enjoy foods in moderation.

Don’t starve yourself

A lot of people tend to starve themselves during the day so that it can make up for the unhealthy foods that they may eat during their social events in the evenings.

This is a bad way of planning because you will end up hungry by the evening and eat more unhealthy foods as a result of binge eating.

Rather, eat your regular meals every day with a good portion of fruits, vegetables, and lean protein.

This will also help you to eat less food at social gatherings because you will not be hungry and be able to enjoy foods without binge eating.

Treat yourself in moderation

You don’t need to eat just fruits and vegetables during the holiday season. I would not recommend that you pack your healthy meal when you visit your friends and relatives. That could be considered rude.

It’s OK to enjoy a relatively unhealthy meal with your friends and family. That is what life is supposed to be.

You need to balance out eating healthy with also eating foods that you enjoy.

So, eat your favorite foods in moderation during the holidays and you will be OK. It’s not that big of a deal because once you get back to your fitness lifestyle after the holidays, you will lose any weight you gained.

Just make sure you eat your foods in moderation and don’t keep binge eating throughout the holidays.

Give away your leftovers

Be sure to keep some Tupperware ready if you are planning some holiday evenings at your own home.

That way, if you have some leftovers, you can just pack those in the Tupperware and give it to your friends and family as they are leaving.

Most people gain weight during the holidays because they cook a lot of holiday food and have to eat it for several days.

By giving it away to your friends and family, you will surely avoid such holiday weight gain.

Eat lots of fruits and vegetables

Fruits and vegetables contain a lot of fiber and water.

So, the more of fruits and vegetables you have, the less will you feel like stuffing yourself with fatty foods and candy.

So make sure that you continue to eat lots of fruits and vegetables during the holidays.

Even when you are at a social event, first take a good portion of vegetables on your plate and then take whatever else you enjoy in moderation.

This will go a long way in keeping your calorie intake in check during the holidays and help you tame weight gain.

Eat your food slowly

It takes around 20 minutes for your brain to register that your stomach is full.

So, instead of grabbing all that tasty food and stuffing yourself, try and eat your food slowly.

Take a small portion of the food and chew it slowly. This will make it easier for you to avoid overeating and stuffing yourself because you will feel full and not want to go for that second helping.

Just be mindful of your eating and keep it in the back of your mind before you grab that plate.

This will definitely help reduce the number of calories you consume and help you avoid the holiday weight gain.

Eat your food from smaller plates

Studies have shown that the size of the plate has a psychological effect on the amount of food that you consume.

If you use a large plate, then the brain tends to think that the portion is small if a section of the plate is empty.

The result is that you end up filling the entire plate with goodies and overeat a lot of food.

The trick then is to use a small plate so that when you place food on it, the brain thinks it is a large portion and you end up eating a lot fewer calories.

This will definitely help you avoid consuming those extra calories.

Eat more of protein-rich foods

It is well-known that high-protein foods can help keep you feeling full and satiated for a longer period of time.

So make sure you eat a good portion of protein along with each of your meals.

This will not only help you with your muscle building but will also keep your stomach full so that when you are attending social events during the holidays you won’t eat too many calories.

Drink lots of water

One of the easiest ways to avoid consuming too many calories is to drink a glass or two of water before your meals.

So, when you go to a party, just drink some water before reaching out for the food on the table.

Not only is water good for your system but it will also help you eat that high-calorie, tasty food in moderation so that you can keep that holiday weight gain away.

Get adequate amount of sleep

A lack of sleep is one of the major reasons why people suffer from stress and the build-up of fat producing hormones like leptin and ghrelin.

So, get at least 8 hours of good quality sleep so that your body is refreshed and free from stress.

This will help your body avoid imbalances in the fat producing hormones and lower your chances of gaining too much fat.

Avoid drinking your calories

It can get really bad when you start drinking your calories with alcohol and sugary drinks.

Without knowing it, you can end up consuming tons of calories and end up getting fat.

So, avoid drinking your calories and keep your alcohol consumption in moderation.

If you do feel thirsty, make do with a big glass of water.

Limit your alcohol to maybe a glass of wine with your meals so that you are satisfied but don’t binge on those drinks.

Plan your food consumption ahead of time

Planning the food that you are going to eat can go a long way when it comes to avoiding holiday weight gain.

It might not always be possible to plan what you will eat but you definitely should try.

Planning does not have to be rigid but you can consider eating a portion of vegetables with a moderate portion of treats.

And plan to limit your alcohol consumption.

You can also plan all the tips that are mentioned above like eating more of protein, drinking more water, getting more sleep, etc.

Planning will go a long way to help keep you one step ahead during the holidays.


I hope these top 15 tips will help you avoid getting that holiday weight gain while enjoying your holidays with your friends and family.

No need to be too harsh on yourself and enjoy the sweets, treats, and drinks in moderation.

And let’s get back to our healthy lifestyle with a brand new year.

If you have any questions about these tips, please let us know in the comments below.

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