How to Beat the Holiday Weight Gain Odds

How to Beat the Holiday Weight Gain Odds

The holidays are a time for joy, celebration, and...weight gain. According to the National Institutes of Health, Americans gain an average of 1-2 pounds during the holiday season. That may not seem like much, but it can add up over time. If you gain just 1 pound every year for 10 years, you'll be carrying around an extra 10 pounds by the end of the decade.

So, how can you avoid packing on the pounds this holiday season? Here are a few tips:

1. Set realistic goals. Don't try to lose weight during the holidays. Instead, focus on maintaining your weight or gaining no more than 1-2 pounds.

2. Make healthy choices. This doesn't mean you have to give up all your favorite holiday foods. Just make healthier choices when you can. For example, instead of eating mashed potatoes and gravy, try roasted vegetables. And instead of drinking sugary sodas, opt for water or sparkling water.

3. Be mindful of your eating. Don't eat just because there's food around. Pay attention to your hunger and fullness cues, and only eat when you're hungry.

4. Get enough sleep. When you're sleep-deprived, you're more likely to make unhealthy food choices. Aim for 7-8 hours of sleep each night.

5. Exercise regularly. Exercise is a great way to burn off extra calories and stay fit during the holidays. Try to get at least 30 minutes of moderate-intensity exercise most days of the week.

6. Be social. The holidays are a time to spend with loved ones. Make an effort to socialize with friends and family, and don't spend all your time alone.

7. Get professional help. If you're struggling to maintain your weight during the holidays, talk to your doctor or a registered dietitian. They can provide you with personalized support and guidance.

By following these tips, you can beat the holiday weight gain odds and enjoy a healthy and happy holiday season.