We are in the midst of food overload at the moment; does anyone else feel this way? Doesn’t it seem like there is no end to overindulgent foods from November to January? The cooler weather doesn’t help either. With the winter chill in the air, a heavy savory meal that hits all the right spots always seems like a good idea. It is no wonder so many of us tend to gain a few additional pounds as the year winds down. Listen, holiday weight gain does not have to be a reality for you. Here at Innova Primary Care, we are all about celebrating in moderation. You can have a realistic meal plan that helps you maintain or even lose weight without foregoing your holiday favorites, and we are going to show you how.

Yes, healthy holiday eating can happen

And its not as hard as you might think. We have all been warned that overdoing it during the holidays will lead to massive weight gain. While you may feel like you’ve packed on ten additional pounds or an additional pant size, the reality is that the gain is more like 1.5 pounds. Yes, you read that right.

Researchers at Texas Tech followed 150 participants for a two-month period from November to January. They took baseline assessments the week before Thanksgiving and then met with those in the study again in January to see what, if any, changes occurred. Interestingly, some of those involved in the study actually lost weight during the 8-week time frame. Others saw a weight gain of up to 13 pounds, but this was not the norm. Once all the data was in, researchers found that the average gain was only 1.5 pounds.

Healthy holiday eating is not impossible

We’ve been led to believe that we are helpless when it comes to packing on pounds this time of year, however, as the Texas Tech study shows, this simply is not true. No, you can’t nosh on every sugar cookie and sausage ball you meet, but you can enjoy your time with family and friends AND maintain healthy holiday eating.

So, now that you know weight gain does not have to be in your future, what steps can you take to navigate party trays and bubbly beverages? We are so glad you asked. Here are some 8 tips to help you ward off holiday weight gain and keep you on track.

Be Picky

Even Santa has to show some discretion when he employees a brand-new elf for his workshop, not everyone applying for the job will do. Much like our bearded patriarch, you will have to become disciplined in the art of picking and choosing.

Now we know this can be a challenge, especially when all of the Christmas dishes are loaded with M&Ms and candy canes. Then your mom busts out the once-a-year nut roll and it calls your name. So, what do you do in a time like this:

Choose your favorites

Enjoy them and leave the rest behind. You are going to have so many delicious foods and beverages to pick from this time of year. Rather than snacking on it all, determine beforehand what you want to have and stick those designated items. You absolutely do not have to stick with water and the veggie tray. Pick the things that you really love and leave the rest behind.

Don’t show up hungry

Fuel before you go. Speaking of beforehand, we suggest you eat a healthy snack or small BEFORE you head out the door to your next party or even a Zoom festivity from the comfort of your kitchen table. You also want to be sure that you fuel yourself throughout the day as well. Don’t wait until the last minute to try and satiate your appetite.

You wouldn’t head out on a road trip without a full tank of gas. The same goes for soirées. When you know that temptation is around every corner, don’t set yourself for overdoing it by showing up hungry. If you are hungry before your gathering, try eating a small meal with protein and fiber to set your blood sugar right and keep you full.

Stay Hydrated (with water)

Did you know that thirst is often mistaken for hunger? Over thirty-percent of us make this mistake and rather than reaching for a tall glass of water, we go in search of a snack to fill the void.

A great rule of thumb is to consume approximately half your body weight in ounces of water each day. If you stay hydrated you are less likely to overeat and maintain healthy holiday eating.

Keep vegetables close by

Proper hydration is important, but so are those micronutrients. Start with vegetables. Veggies can really pack a powerful nutrition punch and they are a fantastic way to fight off the sugar blues this time of year. We know not everyone reaches for the vegetable tray first, but if you start with veggies and water, you are less likely to overdo the sweet and savory stuff.

Nutritionist, Ilana Muhlstein, creator of the 2B Mindset has a catchphrase that helped her lose 100 pounds herself, “Water first. Veggies most.” This is a simple mantra to help you when you are prepping for party time. Stay hydrated with your water and fill up on veggies that are dense in nutrients and low in calories.

If veggies sound blah to you, start experimenting with seasonings and dips. The added flavor makes all the difference here. You don’t have to go raw vegan to up your vegetable intake, but you will have to be a little more intentional about your choices.

Bake THEN Take

If you are worried you will not be able to say no to all the treats, leave the goodies somewhere else. We know gatherings this year will look different in an attempt to stop the spread of COVID. Cookie exchanges with friends and families have been put on the back burner. Laughter around the oven waiting for those traditional baked goods to come out piping hot looks different this year.

Holiday baking is an important tradition for so many people. With all the unique family recipes that only come to life during this season, there is no reason to stop baking. Instead, bag up your goods and pass them along. What a great way to spread cheer to those around you, AND make sure all the temptation is out of the house.

We hope that your holiday season is filled with joy like you have never known. We also hope that you will remember that there is so much more to this time of year than food and the stress that comes with it. Eat balanced meals throughout the day, drink your water, move your body, and spread joy by giving away those cookies your grandmother taught you how to make.

Stay happy. Stay healthy.