7 Tips to Prevent Holiday Weight Gain

For many adults, vacation weight gains are a common concern. Several seasonal holidays can promote calorie-rich food consumption and overeating. On average, during the holidays, people gain about 2-5 pounds. We can see that this weight gain is probably due to cakes, cookies, brownies, and family-style dinners.

For most people, weight gain during holidays may seem unavoidable, but it is not. Vacations are an opportunity to relax with family and friends and, of course, to spend time together. In addition, certain additional desserts seem to gravitate to our plates, and the effect is inevitably excess calorie intake.

Here are seven tips to prevent your holiday season weight gain.

1. Be active with family and friends.

For many families, sedentary practices, such as watching television while sitting on a couch, are traditional holiday rituals. Inactivity can help to gain weight, particularly when combined with excessive consumption.

If you take part in family physical activities, it can be helpful for you to manage weight. Even a simple family walk will take your mind away from your food and allow you to interact with your relatives. You can lose a lot of calories while playing with kids. It will also relax your mind and stabilize your blood pressure.

You may also be positively involved during your holidays by visiting a workplace or neighborhood gym. Racing is a common alternative.

• Snack wisely

For you, it is common to have unhealthy treats such as cookies and other foods during the holiday season. You can take snacks excessively because they are easy to access.

This condition can be addressed at home by hiding the snacks. However, in cases that you cannot manage, like at your office or a family group, this tactic is harder to prevent.

Try to take your snack habits into account. It is best to stop snacking if you find yourself eating only because you have food and not because you are hungry.

But you can choose genuine food if you feel hungry and need a snack. Outdoor snacks that do not include any extra sugar and excessive fat, all of which may contribute to weight gain.

• Practice mindful eating

People also hurry through the holidays, often contributing to a variety of tasks while having food. Studies indicate that eaters usually eat more while disturbed. And they cannot pay attention to the signs of their body’s completeness.

Eat attentively by minimizing work and using electronics to avoid that. Try to eat slowly and thoroughly better to understand the signals and calories in your body.

It would be best if you also took some deep breaths before you start to eat. This will allow you to relax and help retain your full focus on eating. Several researches indicate that people who follow a conscientious diet have fewer chances of weight gain.

• Get appropriate sleep

Weight gain can result from sleep deprivation, which is very normal on holidays. The reason is that people with inadequate sleep appear to get hungry, eat more calories, and do less workout. Sleep restriction will increase your level of appetite hormones, leading to a higher intake of calories.

Furthermore, insufficient sleep is associated with a slower metabolism. This can be caused by changes in a biological clock in your circadian rhythm, which controls many body functions.

People who eat more and keep sleeping all day consume fewer calories and have a higher chance of getting overweight. So, it is important to get enough sleep, but not too much.

• Keep meals balanced with protein

Food on holidays normally contains more carbohydrates but less protein. However, to encourage completeness and be useful for weight maintenance, it is important to provide some protein with all foods.

Consuming protein with food will minimize calorie intake immediately by suppressing appetite and hunger. Protein also helps to regulate weight because it raises the metabolism and appetite hormone levels.

You can add at least 1 ounce (25-30 g) of protein in each meal for these weight-loss advantages. Beef, fish, and beans are some useful protein sources.

• Go for a walk after dinner

Walking after dinner can be a perfect way to burn more calories than you take and keep you from watching a movie while sitting on the bed.  

You can also feel better with this additional piece of cake. Anyway, it’s a much better choice to feed a coma and rest on the sofa after the afternoon.

I am not talking about a 7-km run. You can just go enjoy the weather and spend some time with yourself. Even a 10-20-minute stroll will increase the sensitivity to insulin and balance blood sugar levels. Take your dog with you for a walk. They also want to work out!

• Weigh yourself regularly

Daily weight measurement during your holidays will remind you of your weight targets and encourage you to respond before a major weight gain occurs.

Studies show that those people better retain or lose weight and measure it on a daily basis than the people who don’t do this. 

It is best if you find the right routine. Some think it is advantageous to check their weight every day, while others choose to weigh themselves once a week.

Conclusion

During the holidays, keeping yourself up with your weight targets, you will feel deafening during this time of the year with some tips and tricks.

Beyond general nutritional advice, you can make sure that your intake of vacation treatments is limited by plenty of exercise. For hardworking persons, during this festive season, you will find that not only have you stopped weight gain but also lost weight.

Particularly, remember that this holiday season is a time for friends and family to enjoy and rejoice. If there are any foods you like or lack, it’s all right to take this opportunity to eat these foods free of culpability.

I hope you will find these tips helpful and enjoy this holiday season in the best possible manner.

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