20 Tips to Avoid Weight Gain During the Holidays

Many adults are concerned about gaining weight during the holidays.

Various seasonal holidays may encourage overeating, sedentary behavior, and calorie-rich food consumption. Adults in Western societies gain an average of one pound between mid-November and mid-January (0.5 kg).

This may not appear to be much, but most people do not lose this extra baggage. So, holidays, no matter what time of year they are, may be one of the biggest reasons you gain weight over the course of a year.

However, holiday weight gain is not unavoidable.

Here are 20 weight-loss tips to help you avoid holiday weight gain.

1. Plan ahead and set realistic goals for yourself. Don't try to completely overhaul your eating habits or exercise routine during the holiday season. Instead, focus on making small, achievable changes that you can stick with.

2. Keep track of what you eat and drink. Use a food diary or app to log your meals and snacks, and be mindful of portion sizes. This can help you stay on track and avoid overeating.

3. Make healthy choices when eating out or attending holiday parties. Choose foods that are lower in calories and fat, and opt for healthier drinks like water or unsweetened tea.

4. Don't skip meals or go too long without eating. Skipping meals can lead to overeating later on, and it's important to fuel your body with regular, balanced meals to keep your energy levels up.

5. Stay active during the holiday season. Find ways to incorporate physical activity into your daily routine, whether it's going for a walk, joining a fitness class, or playing a sport with friends or family.

6. Don't feel obligated to eat everything that's offered to you. It's okay to politely decline a food or drink that you don't really want or need.

7. Don't feel like you have to finish everything on your plate. Listen to your body's hunger and fullness cues, and stop eating when you feel satisfied.

8. Avoid eating while standing up or on the go. Sit down at the table and take the time to enjoy your food. This can help you pay more attention to what you're eating and avoid overindulging.

9. Don't drink your calories. Choose water or low-calorie beverages instead of high-calorie options like soda, sweetened tea, or cocktails.

10. Don't let stress or emotions lead to emotional eating. Find healthy ways to cope with stress, such as talking to a friend or family member, taking a walk, or practicing relaxation techniques like deep breathing or meditation.

11. Don't rely on willpower alone to control your eating habits. Instead, set yourself up for success by surrounding yourself with healthy food options and making it easier to make healthy choices.

12. Don't skip breakfast. Eating a healthy breakfast can help you start the day off on the right foot and avoid overeating later on.

13. Don't forget about fruits and vegetables. Incorporate a variety of fruits and vegetables into your meals and snacks to help you feel fuller and more satisfied.

14. Don't forget about portion sizes. Be mindful of the amount of food you're eating and try to stick to recommended portion sizes.

15. Don't forget about protein. Eating protein-rich foods can help you feel fuller and more satisfied, which can make it easier to resist overeating.

16. Don't forget about fiber. Foods that are high in fiber can help you feel fuller and more satisfied, making it easier to control your food intake.

17. Don't forget about healthy fats. Including healthy fats in your diet can help you feel satisfied and full, which can make it easier to control your food intake.

18. Don't forget about hydration. Staying hydrated can help you feel full and satisfied, which can make it easier to control your food intake.

19. Don't forget about sleep. Getting enough sleep can help regulate your appetite and reduce the temptation to eat for non-hunger related reasons.

20. Don't forget to be kind to yourself. Remember that it's okay to indulge in your favorite holiday treats in moderation, and don't beat yourself up if you slip up.