During the winter holiday period — late November to early January — most Americans gain about half of their total weight gain for the year (yes, most people gain a little bit of weight EVERY year.) Studies on holiday weight gain show that this comes out to an average of 1 – 2 pounds of weight during holiday time. But some simple strategies can help prevent this gain, which usually sticks around long after the holidays are over. Use these tips to keep your weight in check this holiday season:
Weigh-in: Before the holidays are in full effect (i.e. now!) step on on a scale and get your baseline weight. Then, continue to weigh yourself once per week throughout the holiday time. Studies show that this type of self monitoring helps you stave off the gain because you can catch yourself if your weight starts to creep up.
Eat breakfast daily: People who eat breakfast tend to weigh less and keep the weight off. Plus, eating breakfast prevents you from getting too hungry later in the day when there may be lots of holiday temptation lying around the house or office. Breakfast also sets a positive tone for the day — it revs your metabolism and tells your body that you’re going to take care of it.
Keep a detailed food journal: It’s a little too easy to come down with a bad case of food amnesia during the holidays. A bite here and there can end up being a meals worth. Be diligent about keeping a food journal with you, noting the time you eat, what you eat, exactly how much, and how you feel (ex: stressed; overly full; starving; happy; preoccupied; etc.), and you’ll be much more likely to stay on track. At the end of each day, review your journal to see what healthful choices worked well (keep those!) and if any less healthful habits snuck their way in (ditch those the next day.)
Get moving first thing in the morning: Holiday parties, unexpected guests… We could go on and on, but you get the picture. During holidays, your day is just going to get busier. Carve out time for exercise first thing in the morning so it doesn’t get pushed to the bottom of your list by the end of the day.
Fresh fruit out, goodies in: We’re talking about counter space, of course. Place fresh fruit out in plain sight, and keep goodies in a single cabinet. You (and your family) will see fruit before you see goodies, and that makes it more likely that you’ll nibble on fruit more often than cookies.
De-clutter your fridge: If you can’t find a healthful option in your fridge, then it’s mighty hard to make a healthful choice. De-clutter your fridge and keep the foods that you want to eat more of (veggies, yogurt, hummus, salsa, eggs) right up front.
Reaffirm your reasons, morning, noon, and night: We all need motivation. In fact, it’s motivation that will help you stick with making the healthful choice most often during holiday time and beyond. Whether it’s fitting into a slinky New Years dress, meeting a fitness goal, or being around longer for your grandkids, your motivation is personal to you and might change throughout the year. The important thing is to remind yourself of WHY you WANT to make the healthiest choices, so it’s fresh in your mind and your motivation is maximized daily.
Make a holiday agreement: Choose a buddy who is also striving to stick with healthy habits during the holidays and make a pact to check in with one another at the end of each day. Having someone that you feel accountable to can help you stay motivated to be consistent in healthful choices. Plus, you’re helping a friend meet their health and weight goals too — what a great gift to give one another!
