Actually, studies show that most adults don’t gain as much weight as you might think during the holidays.
The average weight gain during this time period is anywhere from 0.8 pounds to just under 2 pounds, according to a research review published in the Journal of Obesity.
Where that can start to become a problem is when that extra pound or two sticks around after the holidays, and is on repeat year after year. A pound every December can turn into 10 pounds in a decade.
“Studies have also found that people who are already overweight and obese gain more weight than those who are at a healthy weight, and when considering average weight gain over a year, holiday weight is the major contributor to annual excess weight gain,” says Vanessa King, MS, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.
“What’s important is our mindset,” King says. “We don’t want our goal of healthy eating to mask disordered eating habits, such as cutting out food groups or feeling shame around weight gain.”
“Life is short and we need to enjoy it,” says Grace Derocha, MBA, a registered dietitian and Academy of Nutrition and Dietetics spokesperson. “Food is more than fuel and calories, especially during this time of year. It’s tradition, it’s memories, it’s culture, it’s social connection, it’s family, it’s love. Rather than viewing holiday eating through a lens of denial and saying ‘No,’ I suggest focusing on being present to enjoy what you’re doing, including what you are eating, while trying to make the best choices you can.”
Heed your body’s hunger cues. “Having that understanding of ‘Am I hungry, or am I satisfied?’ is a big part of the battle,” Derocha says. “You can enjoy a sampling of the buffet table, but that doesn’t mean that you have to eat the entire tray of cheesy potatoes. Listen when your body tells you it’s had enough.”
Choose healthier options whenever you can. That doesn’t mean skipping the pumpkin pie or the buttery mashed potatoes if you love them. But aim for most of your meal to be healthy. “Think of choosing vegetables and more raw, grilled, and baked versions of dishes and less of the gravy and heavy sauces,” King says. “Opt for leaner meats and proteins that are broiled, baked, and grilled vs. fried or breaded.”
Bring snacks when you travel. Traveling can disrupt healthy eating, with temptations to grab nutritionally disastrous (and expensive!) snacks in airports and at highway rest stops.
Move your body. When it’s cold outside and days are shorter, the urge to hibernate can be strong. “You don’t have to go to your workout class like you normally do, but even little things like extra laps if you’re doing holiday shopping at the mall, or going for an outdoor walk after a heavy lunch, can be helpful,” Derocha says. “Walking outside when it’s crisp and cold can feel nice. Nature is also a de-stressor, and stress can contribute to weight gain.”
Think long-term. Being mindful about holiday eating can help keep any short-term weight gain under control, but remember to keep things in perspective. “When it comes to our weight or anything around our health, we can overestimate what’s going to happen in a short period of 6 weeks and underestimate the power of committing to a long-term healthy lifestyle,” King says.
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