Top 10 Maintain, Don’t Gain Strategies for the Holiday Season

By Bithiah Lafontant, MPH
N.C. Division of Public Health

With so many opportunities to celebrate during the holiday season – along with busy schedules that often lead to less time spent being active – it’s no wonder that the average American is likely to find themselves a few pounds heavier come January. And despite all the good intentions behind the health focused New Year’s resolutions, these extra pounds are rarely ever lost. They stick around all year until the next holiday season…when the cycle starts all over again.

But it doesn’t have to be that this year! Break the cycle by balancing what you eat with your level of activity and start the new year off right.

Here are some tips to help you navigate through this holiday season:

1. Be realistic. Studies have shown that people who said they were trying to lose weight over the holidays gained about the same amount as everyone else. So instead of stressing yourself with the idea of dieting this holiday season, focus instead on maintaining your weight.

2. Don’t feel guilty about what you eat. The holidays are not the time to deny yourself your favorites. Enjoy the treats that you only get during the holidays and try to pass on the unhealthy items that are around year-round.

3. But do watch what you eat. The holidays are not a free pass to eat whatever you want. Moderation is the key to healthy eating during this season and any other time of the year. Don’t treat holiday meals as all-you-can-eat buffets. Serve yourself a plate and leave room for a sensible portion of your favorite dessert. And keep an eye on your snacking throughout the day or at parties – those extra calories can add up quickly.

4. Schedule your days. Let’s face it – the holidays are hectic. And between the kids’ school plays, family gatherings, and a plethora of holiday parties to attend, it is easy to get overbooked and overstressed. Combat stress by getting organized and scheduling your time – don’t forget to include in time to go to the gym, relax or anything else you do to care for yourself!

5. Stay active. Being active is your best weapon in the battle against stress and holiday weight gain. Not only will being active allow you the flexibility to enjoy your favorite holiday treats, but it will also give you more energy to meet all the competing demands on your time. If you already are regularly active, keep it up during the holidays. If you aren’t active, work on developing this great habit by incorporate physical activity into your celebrations. Try games like musical chairs (to holiday tunes, of course), charades, or touch football.

6. Don’t starve yourself before a holiday celebration. It’s tempting to show up at holiday parties with an empty stomach in order to save room for all the goodies. But this will likely lead to overeating and overindulging in holiday treats. A better idea is to eat small snack before you go. This will allow you to sample your favorites without making a whole meal out of pumpkin pie.

7. Send the leftovers home with guests. When you host a holiday gathering, do yourself a favor and send home most of the leftovers with guests. The less tempting treats lying around the house, the less likely you are to mindlessly snack or give in to late night temptations.

8. Ensure there are healthy food choices. When hosting a celebration or bringing a dish to a gathering you are attending, you can make sure there are healthy choices. You may be surprised to find how many others appreciate a healthy alternative on the table to complement the traditional treats.

9. Limit the alcohol. It easy to think about calories in the foods you eat, but don’t forget to think about your drink choices as well. Not only does alcohol have calories (some drinks, eggnog for example, have LOTS of calories) but it also lowers your inhibitions, so you may be more likely to overeat. Try to drink water between your alcohol drinks and limit the amount you choose to consume.

10. Have fun! Your weight should never become the focus of the holidays. While it’s important to adopt healthy behaviors, it’s just as important to your well-being that you enjoy the company of your loved ones and celebrate the togetherness of the holiday season.

Next story

Last Modified: November 16, 2006