The holiday season is a time for celebration, family gatherings, and delicious food. There are multiple factors that cause holiday weight gain, with the most obvious cause including celebrating with indulgent food and drinks. Furthermore, the colder weather keeps us inside more and makes us move less, and makes us reach for more food and drinks. The shorter and darker days also disrupt our circadian rhythm, which affects our body’s metabolism. On average, holiday weight gain ranges anywhere from 0.8 to under 2 pounds. Although the yearly weight gain is small, an individual gains 10 pounds in 10 years if the holiday weight gain is not managed effectively in the following months.
Here are some tips for managing the holiday weight gain.
- First, be kind to yourself. Weight fluctuations are normal throughout the year. Try your best to not let the weight gain affect your self-esteem and your willpower.
- Practice mindful eating by paying attention to portion sizes and savoring each bite. Listen to your body’s hunger cues to help prevent overeating. Do not skip meals as this strategy may backfire and lead to overeating later. Plan ahead and eat a light healthy snack to help control your appetite.
- Opt for healthier ingredient alternatives when preparing meals to simultaneously cut down on calories without sacrificing taste. Incorporate at least five servings of fruit and vegetables each day.
- Stay hydrated with six to eight glasses of water throughout the day. Our bodies sometimes confuse thirst with hunger, leading to unnecessary snacking. Plus, hydration keeps your metabolism functioning at an optimal level. If opting for beverages besides water, avoid drinks such as soda, juice, alcoholic beverages or drinks with added sugar. Pick a drink that has only about 100 calories per serving.
- Stay active and aim for 30 to 60 minutes of physical activity every day. After each meal, try to take a brisk 10-minute walk and invite your friends, family or even your co-workers. Walking outside when it’s crisp can also decrease stress levels.
- Sleep regularly for seven to nine hours each night. Lack of quality sleep can disrupt your hormones that affect your appetite and metabolism.
As you implement changes to create a healthier lifestyle, remember that new habits take time to develop. Focus on committing to these habits every day rather than trying to see changes immediately and before you know it, you will have lost the short-term holiday weight gain and will have gained a healthier lifestyle.
Dr. Chittari is a resident physician who sees patients of all ages and provides obstetrical services at Lone Star Family Health Center, a non-profit 501©3 Federally Qualified Health Center operating facilities in Conroe, Spring, Willis, Grangerland, and Huntsville, and serving as home to a fully integrated Family Medicine Residency Program to increase the number of Family Medicine physicians for Texas and our community.
