I absolutely love the holiday season. The emphasis on food and family really speaks to my love languages. Bring on the comfort food, the cozy pajamas, and all the cookie parties!! Your girl is ready to indulge fully. It is because of this love, that I am here, writing this post in solitude with my people that tend to add on more than just love throughout the holidays. Yes, if you have fallen victim to the infamous “holiday weight gain” and don’t want to be a repeat survivor, this post is for you. With some focused effort, we can both enjoy this season and keep off the extra holiday weight.
READ: Self-Care for Sanity This Holiday Season
First, we need to talk about why we tend to gain weight during the holidays. Some of the reasons are obvious – hello, increased caloric intake — but some are sneaky.
1. Holiday gatherings are the gifts that keep on giving. Yes, it brings us joy and companionship, but they usually come with a hefty intake of large, calorie-dense meals, desserts, and sugary drinks. Let’s not forget the festive alcohol, which is not only high in calories but can also lower inhibitions, leading to overeating.
2. Entering from the left, we have winter weather!! It gets darker earlier leading to decreased outdoor activity. Plus, the busyness of holiday events often results in people skipping workouts or becoming more sedentary.
3. Finally, here come our friends stress and its bestie emotional eating. For many, the holiday season is cheerful, but it can bring stress from travel, family obligations, or financial pressures. For some, holidays resurface trauma or they battle seasonal depression. Many people cope by overeating or turning to comfort foods.
So now that we understand the “why,” let’s talk about ways to combat them.
1. Practice portion control. Be mindful of portion sizes and avoid going back for seconds. Yes, even when it was really good, focus on sampling holiday favorites in moderation. Pay attention to hunger and fullness cues. Very mindful. Pro Tip: Eat a small meal before the party so you have full control over the caloric intake and will be more prone to those sample sizes.
2. Stay active. Incorporate physical activity into your holiday schedule. A brisk walk, workout class, or even dancing can help offset extra calories. Pro Tip: Schedule your workouts. Because you are out of your normal routine, checking your calendar and adding your workouts in as you would a work meeting will make you more likely to complete it.
3. Incorporate mindfulness into your daily routine. Practicing stress-relief techniques like meditation, deep breathing, or yoga, can help prevent emotional eating.
4. Start your New Year goals now. Trust me on this one. If you are already invested, you will be less likely to “waste” your calories because you know how hard you’ve worked. Once your body begins to change and your mood starts to improve (thank you endorphins), you won’t want the extra cookie. Also, if you are working out, at least you are “fighting back.”
READ: How to Make Your ‘New Year, New Me’ Fitness Goals Last
Having a strategy in place can help maintain a healthy balance between enjoying the holidays and avoiding excessive weight gain. If you need more resources, I’ve got your back. Check out contributor Amber’s new cookbook for healthy recipes or follow along with me on Instagram @fit_enough for more tips, workouts, and recipes.
