Here’s the good news: The average weight gain for the holiday season is just one pound. Now for the bad: While that might not sound like much, research shows we don't lose it, and that one pound adds up year after year.
Sweet treats and rich meals can be landmines for health-conscious people, yet no one wants to feel deprived during the happiest season of all. Here are some sensible ways to navigate through the holidays. These single rules you can follow to make it through the season without overdoing it or stressing so much that you miss out on the festive fun.
Eat what you love, leave what you like.
Instead of piling your plate a mile high with things that don’t really tantalize your taste buds (fruit cake), pick only the foods that give you true enjoyment. If something doesn’t make you swoon, leave it on the sideline.
Keep your treats to one day a week.
The biggest mistake people make at the holidays is making Thanksgiving a four-day feast instead of a one-day indulgence. Then the holiday parties come, and all of a sudden you're giving yourself an excuse to have treats nearly every day. Rather than letting your holiday feast roll into pie for breakfast, limit your splurges to one event per week.
Nix the guilt.
Feeling guilty after eating foods you don't usually allow yourself to eat can breed more unhealthy behaviors. So abandon those negative voices in your head, give yourself permission to enjoy the indulgence guilt-free, and then remember to get back on track with your normal eating routine the very next day.
Don’t eat something just because it’s holiday food.
Listen to your body; most people eat particular foods like pumpkin pie on Thanksgiving or down cups of eggnog at a Christmas party because "that's what we do during the holidays." Noshing without thinking about what you’re putting into your body and why makes you ignore your internal cues of hunger and satiety. Do you really even like pumpkin pie or eggnog? Or if you could have any treat, would you choose your favorite ice cream or hot cocoa instead? Just because it’s limited doesn’t mean you have to eat it.
Eat low to high (when it comes to calories).
Start with a broth-based soup or salad, then move on to lean protein, and by the time you reach those triple-fudge brownies, a few bites will be all you need to feel satisfied
Alternate your bubbly with sparkling water.
On average most adults consume almost 100 calories a day from alcoholic beverages. Since avoiding alcoholic beverages altogether may be hard during this time of merriment, alternating between an alcoholic beverage and a zero-calorie sparkler can help you avoid pouring on the pounds. Plus sparkling water keeps things festive, and, bonus, you’ll avoid entering the hangover zone, a not-so-happy holiday tradition.
Make holiday treats year-round.
Prevent some of that "last-chance eating" by promising to make your mom's pumpkin pie in February or your favorite green bean casserole in July. Knowing it will be available again means you won't feel the urge to “go for broke” and overeat it now.
Veg-out on veggies.
Try swapping light pureed cauliflower for carb-heavy mashed potatoes and add side dishes with more vegetables, like ratatouille, to bolster the nutritional value of the meal and keep you satiated so you don't overeat. Bonus: All that extra fiber will help keep you regular, even if you do overindulge a bit on the cheese platter
Don't be fooled by the "health halo."
File this under sad-but-true: You can gain weight even if you eat healthy. You can overdo it with the veggies and dip or creamy asparagus soup, just like you can with ice cream—except with the ice cream at least you know it’s an indulgence. So make sure you're not eating something based solely on its health-food aura and keep an eye on your portion sizes.
Don't "save up" calories.
Fasting before a big meal can backfire. Low blood sugar from hunger increases cortisol levels, which leads to cravings for fatty, salty, and sugary foods. Instead of saving up for the big meal, nibble on healthy snacks like raw veggies, nuts, and fruit throughout the day to avoid a full-blown gorgefest where no crumb is left behind.
Drink half of your body weight in ounces of water.
It's easy to confuse thirst with hunger, leading to mindless snacking that never satiates. To make sure you're staying hydrated, drink half your body weight in water. So if you weigh 140 pounds, aim for 70 ounces of water over the course of the day. For added detoxification, try adding ginger or lemon.
