Gaining weight during the holidays is a common concern for many adults. Various holidays can encourage overeating, sedentary behavior, and consumption of high-calorie foods. In fact, between mid-November and mid-January, adults in Western societies gain an average of 0.5 kg.
That said, holiday weight gain isn’t inevitable. Here are some tips to help you avoid weight gain during the holiday season.
Being active with family and friends.
Sedentary activities, like sitting on the couch and watching TV, are common Christmas traditions for many families. Inactivity can contribute to weight gain, especially if accompanied by overeating.
Watch your portion sizes
When the holidays roll around, it can be easy to overload your plate. Those who eat larger portions tend to gain weight more easily.
Get enough sleep
Lack of sleep, which is quite common during the holidays, can lead to weight gain. This is because those who don’t get enough sleep tend to be hungrier, consume more calories, and exercise less.
Focus on fiber
Fiber is another important nutrient that induces satiety. Some studies show that increasing dietary fiber can reduce total calorie intake, which may help prevent weight gain.
Bring a healthy plate to share.
It can be easy to overeat or focus on fattening, high-calorie foods, at holiday parties. However, you have control over what you consume. A simple trick is to bring your own healthy plate to share. This way, you can guarantee that you will have something to eat that aligns with your weight goals.
Weigh yourself regularly
Stepping on the scale regularly while on vacation can remind you of your weight goals, allowing you to take action before significant weight gain occurs.