21 Tips to Avoid Holiday Weight Gain

Holidays are a time where family and friends come together more than ever.  Problem being….. It always seems to be centered around food.  These “21” tips to avoid holiday weight gain will get you through the season without the guilt!  Contrary to popular belief you can even see weight loss during the holiday season.

If you are reading this you have either worked pretty hard to maintain the body you have or are working to lose weight.  Either way, the last thing you want to do is sabotage your plans and hard work with over-indulging.  Not to worry!  These ideas will give you a solid plan to avoid gaining weight during the holiday season.

Use reflection, planning, preparation, strategy and self-awareness to stay on track this holiday season!

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Reflection and Planning to Avoid Holiday Weight Gain

One of the biggest self-sabotaging things you can do is avoid the inevitable challenges that you know you will face.  First, you have to start with reminding yourself what you have done to get where you are.  Then, make your goals for the holiday season.  Finally, set a plan to avoid holiday weight gain.  These 4 tips will help you do just that!

• Write Down How You Got To Where You Are

• • • You have several options so pick one that works for you!
      • Journal
      • Index Card
      • Digital Document (Google Doc, Word Doc, etc.)
      • Pictures of Your Starting Point & Progress
    • Put it somewhere you will see it!

• Set Goals For The Holiday Season to Avoid Gaining Weight

• • • Be realistic
    • Stay true to you and your stretch (long-term) goals
    • Include activity goals
      • Daily steps
      • Workouts
      • Strength Goals

• Find A Holiday Accountability Partner

• • • There are several options
      • Family member
      • Co-worker
      • Friend
      • Social Media Buddy

• Plan Your Meals At Home

• • Set a solid plan for meals at home
    • These are the meals you have complete control over
    • Avoid holiday weight gain by being strategic
      • Find healthy recipes for your holiday favorites
      • Cook appropriate portions
        • If you don’t like leftovers… don’t make them.  You will just eat more during meal time.
      • Use smaller plates at meal time
    • Plan to make one “indulgence” dish a week
      • Intentionally plan in one dish that you know you would miss if you didn’t have it each week
      • Cook appropriate portions (you can cut a recipe in half if needed)

Try using this menu planner for avoiding self-sabotage on your meals at home.  It’s my favorite!  I have a whole post on meal planning here.

Plan And Prepare For Holiday Parties

It is way too easy to end up at a party or family gathering and eat anything that is placed before you.  It would be rude not to, right?  Avoid falling into this trap and avoid holiday weight gain by following these 6 tips to plan and prepare for holiday parties.

• Never Arrive At A Holiday Party Or Family Gathering Hungry

• • • Eat a healthy snack prior to leaving for a holiday event
      • Try snacks that are
        • High in fiber
        • High in protein
        • Low in sugar

• Drink A Large Glass Of Water Just Before Going To A Holiday Event

• • • Avoid holiday weight gain by consuming plenty of water

• Intentionally Review Your Reflection Before Leaving For A Holiday Event

• • • Putting that reminder of your progress and goals will keep you focused on your them when temptation is in your future

• Workout BEFORE You Attend The Event

• • • Nothing helps you avoid holiday weight gain better than increasing your activity prior to attending the event
    • If you wait you are more likely to avoid your planned daily activity

• Wear Fitted Clothing

• • • Yes, avoid the baggy (or less clingy) clothing option.
    • This will keep you aware of how your body is feeling and avoid you eating foods that make you bloated

• Bring A Healthy Dish

• • Share a dish that you know you can eat guilt free
  • Bring enough for everyone (you want enough for you)
  • Fill up on this if other options you feel comfortable with are limited

Strategize For Holiday Events To Avoid Holiday Weight Gain

Planning is great but actually being at the holiday party itself can present completely new challenges.  Set yourself up for success (and ZERO guilt) by using these 6 tips to avoid gaining weight.

• Use 2 to 1 Water To Avoid Drinking Your Calorie Intake

• • • Avoid gaining weight this holiday season by consuming two glasses of water between any other drinks

• Limit Your Consumption Of Alcoholic Drinks

• • • Eggnog is the WORST offender during fall/winter holidays
      • High in calories, fat and sugar!
    • Choose a light beer or dry wine
    • Limit yourself to one if you opt for the less healthy alcoholic drinks
    • Follow each alcoholic drink with 2-3 glasses of water

• Take A Small Portion Of Each Dish

• • • There are typically tons of options at holiday meals
      • Limit yourself to a small spoon of each or a partial portion when serving

• It’s OK To Say “No Thank You”

• • • All too often you get guilted into eating
    • Likely others will feel more comfortable saying no thanks too if someone starts the trend

• Focus On The People Not The Food

• • • Make a conscious effort to spend the majority of your time talking to people rather than eating to avoid holiday weight gain

• Play With The Kids

• • Nothing burns calories like playing with the kids
  • Connect with the younger generation for a bit and get some extra steps in

Self-Awareness Is Key To Avoid Holiday Weight Gain

Let’s be honest.  You and you alone know what your weaknesses are.  Meet them head on and go into each holiday party you are invited to or host with that in mind.  All too often there are people that will either try to guilt you into eating something you are trying to avoid.  Or maybe you know a particular party will have no healthy options for food.  Be aware and use these 3 tips to avoid gaining weight this holiday season.

• Intentionally Seek Out Motivation Prior To Attending A Holiday Party

• • • Just a few minutes of looking at motivation can keep you focused
      • Pins
      • Posts
      • Articles
      • Workout/Health Magazines
      • Quotes

• Have An Accountability Partner

• • • There is usually someone you can lean on to help keep you focused at a holiday gathering
      • Share your goal prior to the event
      • Have a plan to avoid temptation together

• Don’t Show Up Early Unless You Are Helping Plan

• • Showing up early means more time to graze
  • Avoid temptation by showing up on time or fashionably late

Top Tips To Avoid Holiday Weight Gain

There are so many things you can do to stay focused on your goals during the holidays.  These two tips have been my “go-to” and are hands down the most important tips if you abandon the others.

• Don’t Apologize For Having Personal Goals

• • • Holidays are a time to connect with people
    • Food is a secondary part of the holiday
    • When you struggle with comments from others or judgement remember how you will feel at the END of the holiday season!

• Avoid Falling Into The “Well Now I Did It” Trap

• • One party or meal that went sideways doesn’t mean you need to abandon your plan
  • Get right back on track
  • Plan an extra workout
  • Remember your commitment to yourself
  • Remind yourself YOU ARE WORTH IT!

Tips To Avoid Holiday Weight Gain

There will always be temptation.  The question is how do you handle that temptation?  When you get off track, get right back on.  

Whatever you do, do NOT expect perfection.  Allow yourself to indulge a bit.  Just have a plan for what you will do when you DO indulge.  Not giving yourself a little freedom for the foods you love will be a definite step towards frustration and self-sabotage.  So plan in some options to enjoy your holiday favorites, in moderation.

Embrace this holiday season with the reminder that you and your body have goals.  You can totally do this and end the holiday season feeling just as amazing, or even better, than you do today!

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