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10 Tips to Avoid Weight Gain During this Holiday Season

Sara Namken, MS, RD, LDN
DMH Occ Health and Wellness Partners


Tip #1: Saving all of your calories for the big holiday party at the end of the day? Don’t.  Skipping meals can lead to overeating later.  You’re better off maintaining a good eating schedule that starts with a healthy, balanced breakfast in the morning.

Tip #2: Just say no to the sugary drinks. Holiday punch, eggnog, or any drink that contains sugar, is only providing you with empty calories and very little nutrients.  Save your calories and drink water, with a goal of at least 80oz each day.

Tip #3: Stay active. Now isn’t the time to skip workouts.  Continue your typical workout regimen, and consider incorporating additional steps, especially after meals.

Tip #4:   S   l    o    w…. down when eating.  It typically takes about 20-30 minutes for the feeling of fullness to kick in at a meal.  The quicker we eat, the more calories we can take in, which equals? You guessed it.  Weight gain.

Tip #5: Eat small portions. All foods can fit in a healthy diet but portion control matters.  Even if it’s a nutritious food, remember it still contains calories.  Eating in moderation is an approach that allows us to avoid feeling guilty when indulging in that small piece of cake.

Tip #6: Make a game plan to help prevent overeating. Bring a small plate or small utensils to use.  Chew food 20 times before swallowing.  Drink 2 cups of water before going back for seconds.  Develop a strategy and stick to it.

Tip #7: Bring your own dish to guarantee a healthful choice.   Fresh, non-starchy vegetables are always a good, low-calorie option.

Tip #8: Plan your celebration meals in advance. You don’t have to say no to everything, but also don’t always say yes.  Enjoy your favorites, but pass on the items you can live without.

Tip #9: Eat protein food first. Protein promotes fullness and provides healthy, sustainable calories.

Tip #10: Remember, it’s a holiday, not a holiWEEK or holiMONTH. There many events this time of year. Pick and choose where to splurge to encourage weight maintenance