The holidays normally bring a mix of stress and excitement… and concerns about gaining weight.
In this article: 5 strategies to navigate the holidays with your health and sanity intact. But first, we’ll examine 3 holiday weight gain myths.
Let’s dive in.
Myth #1: Holiday Weight Gain is Substantial
The average American adult gains 1-2 lbs each year during the holidays – even individuals actively trying to lose weight.
A pound or two isn’t substantial. Clothes still fit. And it’s not enough to notice in the mirror.
Holiday weight gain is almost too small to matter. Or is it?
Myth #2: Holiday Weight Gain Isn’t Important
Research shows that holiday weight gain isn’t lost within the next year. Even more concerning, holiday weight gain accounts for over 50% of weight gain throughout the year.
Gaining 1-2 lbs isn’t a big deal.
But 1-2 lbs every year turns into 10-20 lbs in a decade. And the decades eventually add up…
Myth #3: Holiday Weight Gain is Unavoidable
Fortunately, it takes a lot to gain 1 lb of body weight. 3,500 excess calories to be exact.
In Thanksgiving food, 3,500 calories is:
– 5.7 pounds of turkey breast
– 11 slices of pumpkin pie
– 1 gallon of mashed potatoes
Unless you’re trying to win a mashed potatoes eating contest, it’s almost impossible to gain 1 lb from a single meal.
Avoid The Extremes
Denial isn’t just a river in Egypt. It’s also a popular weight management strategy during the holidays.
But stressing out over eating perfectly isn’t the best approach.
Missing one workout won’t make or break your fitness. Likewise, enjoying a slice of pumpkin pie won’t pack on the pounds.
On the other extreme, others adopt a “light diet” during the holidays – as soon as it’s light, they start eating.
Attacking the holiday buffet like an offensive lineman at Golden Corral can easily lead to 5-10 lbs of weight gain in a 6-8 week span (speaking from experience).
Top 5 Healthy Holiday Tips
Instead of either extreme – misery from restrictive dieting or misery from excessive food consumption – opt for the middle ground.
Here are my top 5 tips for maximum joy and health through the holidays:
1. Sleep More
The holidays may offer the chance to catch up on sleep. Extra sleep shortens your feeding window, blunts unhealthy food cravings and boosts your energy levels. Check out my 28 best sleep tips for more on this topic.
2. Stress Relief
The holidays are stressful for many of us, which can contribute to overeating. Set aside dedicated time for your favorite stress-relieving activities. My go-to stress relievers are hiking and lifting weights.
3. Eat More Protein
Protein makes you feel full and keeps your muscles strong, even when hitting the gym and dialing in your nutrition aren’t realistic. Consider incorporating my Top 10 Fat Loss Foods into your diet this holiday season.
4. Set Realistic Goals
A few years ago, I decided to lose a few pounds in December. I did it, but it sucked some fun out of the holidays. Starting a strict elimination diet (like keto or whole 30) during the holidays is the definition of bad timing.
On the other hand, skipping breakfast and implementing a modified intermittent fasting approach may be more practical for those who respond well to fasting strategies.
5. Keep Moving
Staying active during the holidays requires creativity. Whether it’s backyard snow football, soccer at the local park or family ping-pong tournaments, find fun ways to elevate your heart rate during the holiday season – even if you can’t follow your normal workout routine.
Get Ahead
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