5 Commitments to Avoid Holiday Weight Gain

When surveyed, people claim they gain an average of 5 pounds over the holiday season.According to some scientific studies, people actually gain only a pound each year during the holidays.The bad news is: they never lose it.Which means 10 years from now you’ll have 10 extra pounds, just from holiday weight gain.Losing weight is so much harder than gaining it. Wouldn’t you prefer to maintain?Gaining even one pound is not inevitable. Resolve to maintain your weight this holiday season, to not only survive but thrive.Here are five commitments to make:

1. I can make it through the holidays without gaining weight.

As you think…so it will be.If you tell yourself, “There’s just no way to avoid gaining weight over the holidays,” then you’ll be doomed. Not only is it possible, it’s what you’re going to do this year.You are 100% in control of what you eat, how much you exercise, and the choices you make.Five quick ways to make it through the holidays without gaining weight

• Exercise or be active a little bit every day
• Eat more vegetables
• Drink more water
• Choose moderate amounts of sweets and treats
• Balance weekend indulgences with healthy weekday eating

2. I am not an all or nothing person.

Make the best choice available at every decision point.It can’t be, “If I can’t work out for a full hour, I won’t work at out all. If I’ve exceeded my daily calories, I might as well eat an extra serving of dessert because the day is shot.”Walk around the block and do a set of push-ups. If you pig out at the big family dinner, choose a smaller piece of dessert and eat a salad later instead of more leftovers.All of these small choices you make balance out over time. If the choice is always more eating and less exercise, that’s when the extra pounds appear.If some choices are healthy, you’ll maintain and not gain over the holidays.

3. I will remember my future opportunities.

When you’re at a party and spot striped peppermint brownies or full loaded mac and cheese casserole, take a second to stop and think about your next meal, party, or event.Why? Remember this won’t be your only chance to splurge. If someone brings Christmas cookies into the office, you might enjoy one, but you don’t need to enjoy five knowing you have a Christmas party two nights away.Do a reality check: the food is great, but it’s gone and forgotten within an hour. (Although that pound a year will stick around if you don’t address it).Also, is this really the only time of year you get to eat­­­ brownies?Don’t go overboard. There will be birthdays, Valentine’s and Easter candy, and nights out in your future.

4. I look forward to quality time (and food also).

We look forward to holidays because of the time we get to spend with loved ones.That’s super cheesy…honestly, it really has a lot to do with the food too.It’s ok to look forward to eating. Don’t enter the holidays as if embarking on an epic battle, with food being the evil enemy lurking around every corner that you must resist. Don’t fret about what you’re going to eat or struggle to avoid.When you sit down to eat: SINCERELY ENJOY WHAT YOU’RE EATING WITHOUT GUILT.Put your energy and value on the things that will last. The to-do lists can be long with shopping, errands, cleaning, and cooking, but don’t let it drain you and take the place of fun. Enjoy time with your friends and family.

5. I will balance out my overindulgence with healthy choices.

One party or meal is not going to cause massive weight gain. Weight gain comes from repeatedly consuming too much without enough energy expended (i.e. calories burned). It’s the sum total of what you’ve eaten over the course of a day, week, and month.A few strategies to ensure you balance any holiday overindulgence:

• Recommit to clean eating every Monday, check out the blog for a sample daily meal plan to get you back on track
• Balance heavy meals with lighter ones like salad, soup, and sandwiches
• Incorporate healthy holiday recipes into your traditions
• Avoid too much caffeine, alcohol, or sugary drinks – drink water instead
• Stick to a quick and simple exercise plan
• Stay active outside of your workouts – play active games, walk around the block, clean the house, and keep moving

Enjoy your holidays this year! Food is a wonderful part of family celebrations.The great news: you can enjoy the special treats and eats without gaining any weight.Choosing to eat in moderation and balancing out indulgences with healthier options will help you stay on track.Check back on the blog on Mondays for a daily clean eating plan to help you get back on track.What tips do you have for maintaining your weight over the holidays?