Stay Festive and Fit - 5 Tips for Avoiding Holiday Weight Gain

This blog is arriving not even a week before Christmas and would have been more helpful in October. But, in my defense, I have been working tirelessly to create a fantastic new website that I'm happy to report is now live! 

It starts with Halloween and ends with New Year's. The holidays are a virtual minefield of unhealthy choices. We are bombarded by sweets and snacks in the workplace, on TV, in our homes, and even in the mail. How many plates of cookies, fudge, savory snacks, and candies will you receive this holiday season? Everywhere you look, another dietary pitfall is ready to derail your good intentions and send you down a slope of unhealthy eating. Here are five practical tips to help you navigate the season without sacrificing your well-being.

1. Don't Save For Later

We all do it, saving calories all day for that special party or dinner. We skip breakfast on Thanksgiving morning because we're "saving calories" for dinner. The problem with that thinking is that by saving calories, you have down-shifted your daily metabolism to burn all those dinner calories in low gear. Additionally, by the time you get to the dinner table, you are so hungry you're ready to drown yourself in the gravy boat!  

The best solution to keep from hoarding calories and missing meals is to plan ahead. Know what you'll eat throughout the day so you can prepare healthy meals to keep your blood sugar level and your metabolism working. That way, when you hit the dinner table, you aren't famished, can control what you eat, and your body is set to burn off the calories at a record pace.

2. Hydrate, Hydrate, Hydrate

Sometimes, our bodies confuse thirst with hunger. Stay hydrated by drinking plenty of water throughout the day. Water not only helps control appetite but also supports digestion and overall well-being. Have a glass of water before reaching for that second helping or diving into the dessert table. If you're attending holiday parties, consider alternating between alcoholic beverages and water to reduce overall calorie intake and stay hydrated.

3. Plan and Prioritize Physical Activity

Socializing instead of sweating can trip up your healthy routine, too. All the parties and family get-togethers can have you putting exercise on the back burner, but skipping your workout can cost you in two ways. First, you will miss out on the calorie burn and the metabolism bump you win from getting your heart rate going. Second, you lose out on the feel-good effects of a great workout, leaving you feeling frazzled and more susceptible to using sweets and caffeine to boost your energy or calm your stress level.  

Do yourself a favor and make time for your workout. Consider inviting friends or family to join you for a post-meal stroll, turning exercise into a social activity.

4. Keep the Sugar In Check

Sugar is everywhere. No time of the year is more saturated in sweetness than the holidays. Most homes and workplaces will enjoy an endless parade of sugary treats from late October through New Year's. We all know that sugar isn't good for us. It contains no nutrients, protein, healthy fats, or enzymes. Sugar provides empty, quickly digested calories that pull minerals out of your body during digestion. Sugar stresses your liver, doesn't fill you up, and causes an addictive response in the brain. There is no good argument for eating it . . . except that it tastes good. I get it!

One trick for tackling the holiday pitfall of the sugar monster is the Three Bites Law of Dessert: the first bite is the best, the last is the grand finale, and every bite in between is forgotten. Limiting your dessert consumption to three bites gives you a satisfying sensation (especially if you eat it slowly and enjoy it) without the caloric burden and terrible feeling afterward. So, if you want the dessert, enjoy three bites and move on.   

5. Don't Skip Your Beauty Sleep

Burning the candle at both ends will also cost you health and happiness. The holidays are an extra demanding time of the year. Often, we have more on our plates financially, socially, and literally, which makes it challenging to get the sleep we need, but blocking out 6-9 hours every night to rest, recuperate, and recharge is essential. Sleep will not only make us more productive and pleasant, but it will keep us thinner too!

Contrary to popular belief, you can't "make up" missed sleep. The key to healthy sleep is establishing a solid routine and consistently getting the rest you need. Sleep deprivation messes with glucose levels and lowers your body's production of appetite-suppressing leptin. At the same time, it increases production of hunger-stimulating ghrelin. Plus, sleep deprivation elevates cortisol levels, which increases your chance of developing diabetes and obesity. And research proves that sleep-deprived folks reach for carb-dense sweet/salty foods. Sleep deprivation is a prescription for hungry, tired and chubby.  

The holidays should be fun! Arm yourself against temptation by planning your meals, drinking lots of water, prioritizing exercise and sleep, and ditching guilt. Play games to distract from eating, don't load your plate when you eat, and savor every bite so your brain and belly are satisfied. Keep it light - both your food and your heart - and you can have a happy and healthy holiday and new year to come! 

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