The holidays are associated with indulgence, relaxation, and a break from normal routines and day-to-day life.
While there is nothing inherently wrong with these things, it’s tempting to abandon adherence to a healthy, balanced diet during this time, which can lead to unintentional weight gain.
In fact, the average American gains just shy of one pound over the holiday season
It may not seem like a lot, but this weight isn’t usually lost after the season ends, and it may be responsible for more than 50% of weight gained throughout the year!
Weight is slowly put on over time. This isn’t just a U.S. problem–it’s a global phenomenon.
Many factors contribute to holiday weight gain including:
Social motivation and conformity – individuals are often motivated to try everything at the holiday table to please others. Altruistic indulgence refers to the voluntary consumption of high calorie foods to make others feel comfortable and pleasant. Choosing healthy foods can elicit feelings of guilt in another person who is choosing not-so-healthy foods. This is called the “healthy causes guilt phenomenon.”
Frequent gatherings with friends and families with food as a main component – food intake is increased when eating with companions (people are likely to eat more in a group than when alone) and when a longer time is spent around the table during a meal. Because meals are more enjoyable when eaten socially, people tend to eat larger portions.
An increase in dining out – food served at restaurants tend to be higher in calories and fat.
Increased prevalence of high-fat, high-sugar, high-calorie foods – all those holiday sweets add up!
The excuse to indulge during the holidays because “I’ll start the new year fresh” – research suggests that individuals tend to consume more food in a 24-hour period during the holiday season with the intention of starting off the new year with healthier eating habits.
Holiday stress and emotional eating – the holiday season is a busy time, and many individuals feel pressured to give the best gifts, have a perfectly decorated home, and cook tasty meals that please everyone. When stress is high, emotional eating is more common, leading to excessive intake of high-energy, nutrient-poor, hyperpalatable comfort foods.
Thankfully, you can still partake in festive holiday meals and treats without packing on the pounds. And by all means, please do!
Don’t let food cause added stress and anxiety. Food is meant to be enjoyed, and it often brings friends and family together.
Here are a few things to consider the next time you sit down for a holiday meal:
Practice moderation when consuming high-calorie, high-sugar foods and beverages (like alcohol).
Go for a walk or engage in light exercise after a meal to stabilize blood sugar levels.
Eat mindfully. Chew slowly, eat without distractions, and deliberately pay attention to the present moment (no eating in front of the TV!).
Use smaller plates and bowls and start with smaller portions. People tend to eat more if larger portions are served and if food is served on larger plates.
Pack healthy snacks when traveling.
Choose blood-sugar balancing snacks between meals (i.e. Greek yogurt with nuts, hummus and carrots, apple slices and nut/seed butter).
Set goals with family members and friends to prioritize healthy eating during the holiday season and prevent weight gain. Teamwork and accountability can go a long way!
Have a lighter option for the meal before if participating in several celebratory/festive meals,
Focus on increasing fiber intake by having a salad with the meal or as an appetizer and choosing vegetable-based side dishes when eating out or dining with friends and family. If choosing to have dessert, the increased fiber consumption will dampen the glycemic load, which keeps blood sugars balanced and prevents sugar cravings.
Schedule holiday festivities with loved ones that don’t involve food/are outside of mealtimes and that incorporate some level of physical activity (i.e. walking).
Manage holiday-related stress. Daily meditation, deep breathing, exercise, and yoga are some strategies to keep stress under control.
Get sufficient sleep. Lack of sleep is associated with hormonal imbalances, particularly an increase in ghrelin (the hunger hormone) and a reductio in leptin (the satiety hormone), which can lead to poor appetite control. Individuals getting less than 6 hours a night are at increased risk for obesity.
Don’t let the holidays derail your healthy habits!
Listen to your body, be mindful of what you’re eating, and prioritize exercise, sleep, and stress reduction.
Most importantly, have fun and enjoy yourself!
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