7 ways to help prevent holiday weight gain

The time between Thanksgiving and New Year’s Day is often spent with friends and loved ones, enjoying rich, sweet, and savory treats. When spirits are bright, it can often be easy to overdo it when it comes to food and drink. 

While we’re not suggesting that you skip out on grandma’s chocolate pie, with a little advance planning, you can enjoy the fruits of the season while managing your calorie intake. We talked with Sheetal Patel, MD, FACS, a bariatric surgeon in Plano, Texas, and Bridget McCormick, MS, RD, a registered dietitian in Dallas, Texas, to learn how to avoid some common holiday diet pitfalls.

Solution: More talking, less eating

“We’re social beings, and in the season of celebration the things that bring us together may also be things that are detrimental to weight management,” says Dr. Patel. So how are you supposed to navigate these social situations? 

“The key is conversation,” she says. “As long as you make sure you’re taking a bite, talking, and taking breaks between eating, that’s key. Put your fork down and have a conversation with the people you’re with. That will slow you down as far as eating is concerned.” Another strategy? Both experts suggest not arriving at a party ravenous. Instead, eat a small snack beforehand, such as an apple and peanut butter or lean turkey on whole-wheat bread. 

Solution: Drink this, not that 

Seasonal beverages like eggnog combined with drinking more than usual can lead to excessive intake of liquid calories by the time you ring in the New Year.

“You may be drinking a lot of calories without realizing it,” says McCormick. “People don’t tend to factor alcoholic beverages into their total daily caloric intake plan.” Sugary mixers contribute a lot of calories in cocktails. “Try sugar-free options or seltzer water as mixers instead,” she says.

Another factor to consider? Alcohol can lessen your inhibitions to eat unhealthy foods. Yet another reason to drink in moderation.

Solution: Balance out indulgences

The holidays can be unkind to dieters at the office, with coworkers sharing the seasonal joy with plates of homemade cookies and boxes of chocolates. Do you need to summon every ounce of willpower to avoid every treat? Not at all, says Patel.

“The biggest misconception is that to lose weight you have to deprive yourself,” she says. “You have to have checks and balances in your life.” She recommends allowing yourself a treat but then being more physically active throughout the day. “On your next coffee break, go for a walk,” she says. “Keeping checks and balances is the best way, in general, to not gain weight.”

Solution: Two words: portion control

“You probably need to participate in the Thanksgiving or other holiday meal just like everyone else,” says Patel. “You should be able to have luxury foods.” But to keep from overdoing it, Patel suggests that you skip the 12-inch dinner plate and serve yourself on a salad plate instead. “With large plates, we always feel like we have to fill it out and we end up eating more with our eyes than what we really want. Portion control is key throughout the holidays.” By using a smaller plate, “you’ll find that you’re eating less, feeling fuller, and that’s ultimately more satisfying,” she says.

Solution: Get them out of the house

While glazed ham, candied yams, and pecan pie are traditional holiday staples, a steady diet of high-sugar foods can make it difficult to manage your calorie intake and weight. We’re not suggesting that you toss the extra food in the trash if you’ve hosted a dinner. “Send doggie bags home with guests or take the extras to a local food kitchen,” says McCormick. “Out of sight, out of mind.”

Solution: 10-minute workouts

While we know that packed calendars and chilly temperatures make it almost impossible to exercise consistently throughout the holidays, Patel has an easy solution. “Get just ten minutes of physical activity in twice a day. Whether it’s Pilates, yoga, jumping jacks, or a quick workout video you find online, you’ll reap the benefits and feel accomplished.”

Short bursts of exercise will help your waistline—and your mood. “Exercise increases endorphins so you feel happy. That helps you make better choices during mealtimes,” says McCormick.

Solution: Give yourself a break

If you overdo it, “the first thing is to forgive yourself,” says McCormick. “Don’t feel guilty about it. That can lead to emotional eating, a cycle that will put you where you don’t want to be.”

How can you get back on course? “Take the very next opportunity you have to eat or be healthy,” says Patel. In other words, no waiting until January 1 to hit the “restart” button. “If you overeat at dinner, have a really healthy breakfast. And make sure to squeeze in 10 minutes of working out, twice a day, too.” Patel also recommends keeping a journal of both your food and drink intake to help hold yourself accountable.