How many of you have gone into the holiday season with good intentions of staying away from all the indulgent foods, yummy drinks, and decadent desserts? You promise you are going to stay physically active amidst the cold weather and short daylight hours. This year you will NOT gain weight during the holidays!
But then life happens and people start bringing food and treats to your door…I mean, they put it right in your face! Then it’s like everywhere you go people are offering you and your kids candy and treats. Not to even mention the delicious variety of food and drinks served at all the parties! And the gym…who has time for that between work, Christmas shopping, holiday parties one after another, and hanging Christmas lights? Slowly, those good intentions start fading.
So now that plan you had….forget it! I guess we will just have to face the fact that holiday weight gain is inevitable. We have some pretty darn good excuses. End of post.
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Just Kidding! You knew I couldn’t leave you hanging like that!
Sadly, these excuses and belief of holiday weight gain is what I hear every year when the holidays start approaching. I’ll have some clients that are doing great during the spring, summer and into fall, but as soon as Halloween hits it’s like there is this mental block of holiday weight gain that is bound to happen. They will stop setting goals, or at least postpone them until January when they can get a fresh start. What’s the use of setting goals you know you will just fail at? Been there, failed that goal, had to get a bigger t-shirt that fit.
My question is why? All excuses aside (they really aren’t that good, anyway), why is weight gain inevitable during the holidays? Why do we stop trying to live and eat healthy for a couple months out of the year? I know I’ve said before to follow the 80/20 rule (eating healthy 80% of the time, 20% eating whatever you want), but you can’t save the 20% solely for the months of November and December. It doesn’t work that way. (And who’s kidding, we aren’t perfect eaters the remaining 10 months out of the year anyway.)
Well, I want to tell you that weight gain is NOT inevitable over the holidays! How do I know this? I actually have some clients who do keep up with their goals and have not only maintained, but even lost weight over the holidays. Super human, much? I know what you’re thinking, they must be one of those obsessive eats-like-a-bird, exercises 3 times a day types. Sorry to break it to you, but they have accomplished this without totally depriving themselves or spending all day at the gym!
So what’s the secret? How do they do it? There is a catch, right? …right?
The answer is yes and no. The secret is, there really is no secret. The catch: you need to change your frame of mind. Sometimes this is harder said than done, but it is possible! Years after years of having the mindset of failing to “be good” during the holidays has ingrained in many of us that we should just give up and go hog wild. (Similar to the notion of, “I’ve already ruined my diet by eating this cookie, so I might as well eat the whole sleeve of Oreo’s now.”) Throw that notion out of the window! Eating one or two cookies hasn’t ruined anything…the whole sleeve of Oreo’s…maybe.
Top 10 #dietitian secrets to avoiding #holiday weight gain Share on X
Now here are my not-so-secret secrets to having a healthy holiday season!
1. Don’t Skip Breakfast
Start your day with a healthy breakfast. Oatmeal, milk, and fruit make a great start. Whole grain cereal is a better choice than baked goods such as bagels, Danishes and croissants. Eggs and avocado and whole wheat toast is another good option. If you are the kind that just can’t stomach eating first thing in the morning, I recommend at least getting in a healthy mid-morning snack.
2. Maintain physical activity and exercise.
Schedule in your day when you are going to exercise. Set time aside, just like your job. Now is the time to evaluate the things on your to-do list – can you cross a few of the less important items off, such as holiday baking? Substitute exercise instead!! And remember, shorter workouts are better than no workouts.
3. Eat Lighter at Home
Eat lighter, more plant-based meals at home to help make up for an increase in richer foods eaten away from home. Here are some ideas:
- Baked Potato & Broccoli
- Soup & Salad
- Vegetarian Burger
- Vegetarian Chili
4. Keep the Right Ingredients on Hand
Avoid temptation – if you buy that package of cookies, will be able to just eat one? If not, don’t keep those higher-calorie, tempting foods in your house. Stock your kitchen with easy to prepare items that are based on whole grains, fruits, vegetables and beans. Meals will be faster and healthier.
5. Eat More Fruits & Vegetables
Planning ahead is the key. When you are running a lot of errands and pressed for time, it pays to carry extra healthy snacks with you. Easy on-the-go options include: Apples, bananas, carrots, pears, or broccoli.
6. Survive…and Thrive at the Parties
Eating a healthy meal before a party puts you more in control of your choices later on. Consider alternative beverages instead of alcohol – or if you must have a drink, switch to something non-alcoholic afterwards. Focus on conversation and enjoy the people at the party instead of the buffet table.
7. Bring a Healthy Dish
Bringing a healthy dish to a party ensures that you will have at least one healthy thing to eat while you are there. Consider the following options:
- Tossed salad with a vinaigrette dressing
- Vegetarian chili
- Fruit salad
- Raw veggie platter with low-fat dip
- Hummus or other bean dip with baked chips and veggies
8. Bake Fewer Calories
Holiday baking is often a favorite activity. Maybe this year start a new tradition by finding a crafty item to make that will satisfy your creative juices instead. If you love to bake, then minimize the calorie impact by baking less, joining a cookie exchange club so you get variety without baking it all, or consider giving a lot of what you bake away to friends, neighbors, your mail man, etc..
9. Cook Lighter
- Instead of butter, margarine and oil in cooking, use broth
- Defat gravy
- Increase vegetable dishes
- Choose light turkey without skin
- Serve fruit as dessert
- Use low-fat or fat-free dairy products
10. Make Resolutions or Goals Now!
Instead of waiting until January 1st, start making your New Year’s resolutions now!! It will be easier to reach your goals if you are already working on them. 🙂
And some final comments:
Stay Positive
Everyone makes mistakes. Even the most disciplined person slips. Don’t stress if you have a mishap— just get back on track the next day.
Remember what holidays are truly for
It’s time for you, your family, and giving thanks. Be grateful for a good life. Keeping it that way is in your hands.
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