How to Avoid Holiday Weight Gain

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The holiday season comes with cocktail hours, cookie-baking, end-of-year celebrations, and countless other festivities that include delicious food. And along with the special treats come many extra calories.

Unfortunately, research shows that weight gained over the holiday season tends to stay with you. A 2000 study funded by the National Institutes of Health found that participants gained about one pound between Thanksgiving and New Year’s Day, and kept that pound on for the rest of the year. Over a lifetime, that could add up to 40 or 50 pounds.

A more recent systematic review published in the journal Nutrients pulled together data from 10 studies, conducted across several countries with more than 4,000 participants, to evaluate dietary patterns over the holidays.

The researchers found that overeating between Christmas and New Year’s day is a widespread practice. There is evidence that anxiety or busyness over the holidays leads to stress-eating, and many people feel permission to indulge before planning to start healthier routines in the New Year. In addition, many people deviate from their usual routines over the holidays, which often leads to less physical activity than normal.

The researchers did offer evidence-based tips for avoiding holiday weight gain:

• One special meal isn’t likely to impact your overall health, but having multiple in a row can add up. If you know you’re having a big dinner, consider consuming smaller portions during the rest of the day.
• Try to include healthy foods in your celebration. For example, start off a big meal with a salad or take an extra serving of vegetables when you fill your plate.
• Do your best to keep track of how many drinks you’ve consumed. Consider choosing a low-calorie drink or water in between alcoholic drinks.
• Plan activities with your loved ones that promote physical activity, such as a walk, ice skating, or sledding.
• If you’re planning to have a big meal, try to avoid the high-calorie snacks or sweets that are often served between meals during the holidays.
• If possible, avoid snacking while watching TV. Evidence shows that the practice leads to increased food intake, most likely because watching a show or movie distracts our mind from the natural cues that we are satiated.
• Work on controlling stress levels with physical activity, meditation, and breathing. The obligations of the holiday season can feel stressful; research shows that stress leads people to crave calorie-rich comfort foods.
• Do your best to maintain a regular sleep schedule and get at least seven hours of sleep per night. There is clear evidence that sleep disruptions, or a lack of sleep, causes people to feel hungrier and consume more calories.

The take-home message: Weight you gain during the holiday season often stays with you for the rest of the year. But, there are proven steps to take to avoid gaining weight over the holidays.