Stop us if this sounds familiar: You’ve been working out and making healthy choices for months and then a whiff of pumpkin pie sends you into a stress spiral anticipating all the ways you’re going to destroy your progress over the holiday season.
A lot of people have this mindset that indulging over the holidays leads to major weight gain. But that’s not exactly the case. Although some research shows that weight fluctuation is common during the holidays, one study found that participants only gained an average of 0.8 pounds between Thanksgiving and New Year’s.
But don’t celebrate with a gingerbread house just yet: The research also showed that the almost-pound stuck around. That means you could be adding an almost-pound to your body weight year after year. And that can add up.
So, should you just pack up the matzo balls and go Grinch until January? No way! There are things you can do before the holidays and in real time to help you avoid overeating and maintain your weight.
We asked Rachel Sufczynski MSES, CEP, a clinical exercise physiologist specializing in nutrition and member of HealthyWomen’s Women’s Health Advisory Council, for her tips and tricks to help you stay on track during the most hectic, er, wonderful time of year.
Tip #1: Make a (realistic) exercise plan
Look at your normal workout routine through the lens of your holiday schedule and be honest with yourself. “You may normally go to spin class three times a week, but that might not be possible,” Sufczynski said. “Make the activities fit to what you have time and energy for.” Try to schedule any exercise classes you know you can attend before the holidays and download apps or workout videos so you have backup options if you miss a class, can’t make it to the gym, or it’s too cold for your outside walk or run.
Tip #2: Don’t go to holiday parties hangry
Is your stomach rumbling on the way to the buffet? It may seem like a good idea to fast all day and save your calories for the party, but arriving absolutely ravenous means you’re more likely to overindulge. Try having a small snack before you go (looking at you, cheese and crackers), so you’ll still be hungry for your favorite foods but not so hungry you pull a Garfield at the lasagna station.
Tip #3: Be very mindful, very demure about what you’re eating
Sometimes we eat too much simply because it’s there. So, if you find yourself trying to finish the fruitcake on your plate, ask yourself: Do you even want it? Are you full? If you don’t, it’s time to get up from the table.
Tip #4: Practice social distancing from the snack table
Hanging out by the finger foods can lead to mindless eating while you’re chatting and socializing with friends and family. The solution: Put what you want on a plate and have your convos somewhere away from the food.
Tip #6: Don’t wait until the new year to make changes
The whole concept of starting over in the new year is nice, but it’s not realistic to put off nutrition and exercise for weeks and magically feel different in January. “What's likely going to happen is you're going to try and you’re going to burn out,” Sufczynski said. Instead, start by establishing health and fitness goals for the holiday season that are attainable for you. Being successful builds internal positive talk and the belief that you can accomplish your goals.
Tip #7: Recognize emotional eating
The holidays can be stressful, and some people use food as a coping mechanism. Emotional eating has nothing to do with real hunger and typically involves overeating and mindlessly eating sugary and/or high-fat foods — aka holiday staples. The high-calorie treats activate the brain’s reward system, which can make you feel less stressed and relieve negative emotions for a short time. Emotional eating can lead to feelings of shame, more stress and weight gain.
There are some things you can do to recognize emotional eating. “Pausing and being aware can do wonders,” Sufczynski said. If you’ve noticed changes in your eating patterns or behaviors, check your feelings during the next time you eat. Are you stressed? Bored? Sad? Whatever the reason, the pause can help you assess the situation.
A food diary can also help identify triggers and patterns of emotional eating. We all overindulge from time to time — especially during the holidays — but talk to your healthcare provider if emotional eating is affecting your life.
There’s more to weight management than diet and self-control
For people living with the disease of obesity, weight management isn’t as simple as just saying no to an extra snack. If you believe your weight is affecting your health, or if simple diet hacks don’t seem to help, speak to your healthcare provider.
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