7 simple ways to avoid holiday weight gain

During the six-week stretch between Thanksgiving and New Year’s, many of us find ourselves asking the same two questions: “Does pumpkin pie count as a vegetable serving?” followed by, “Is it normal to gain weight over the holidays?”

While some research suggests that holiday weight gain does happen, it’s not inevitable. By focusing on a few simple strategies, it’s possible to stay on track and still enjoy this festive season — and by “enjoy,” we definitely mean “have creamy mashed potatoes.”

Read on for some expert-backed tips for helping you navigate holiday eating without missing out on foods you love.

1. Stick to your usual meal schedule

Between rushing to the post office to send last-minute deliveries and booking Zoom calls with grandparents three time zones away, the holiday season can be hectic. When major aspects of your schedule get thrown out of whack, forgetting to eat a balanced meal is all too easy. As a result, you might be ravenous by the time you realize you missed lunch — and more likely to overeat in the hours that follow, says registered dietitian Jaclyn London, R.D. Even if the rest of your day is pure holiday chaos, try not to go too long without eating. “I typically recommend aiming to eat something every three to four hours, but find whatever consistent timing works for you and aim to stick to it,” London says. You might need to plan ahead, even if that means scheduling a stop by Chipotle for one of their lower-Point menu items.

2. Get some sleep

People who skimp on sleep may feel hungrier and crave more high-calorie foods than those who get enough sleep each night. That may explain why high-quality sleep is correlated with better weight maintenance, according to a 2017 literature review in the journal Sleep Medicine Clinics. Another study looked at people who were classified as overweight by looking at BMI and tended not to sleep enough. The researchers found that for every one hour increase in sleep at night, the participants ate about 160 fewer calories each day.

Feel like your brain clicks into overdrive at night? A bedtime mindfulness exercise may help you drift off by quieting your thoughts and refocusing your attention on the present moment. To practice, take 10 deep breaths — inhaling for a count of five and exhaling for a count of five — or try a guided meditation app on your phone.

3. Move when you can

Physical activity can help fire up your resolve to make healthier food choices, London says. And this time of year, it’s all about fitting in exercise when you can. “Try walking while you’re doing something else — like catching up with loved ones on the phone or listening to a podcast,” London suggests. Even lugging boxes of holiday decorations up from the basement or wobbling on ice skates with your nieces count. Movement is movement!

4. Choose satisfying snacks

Snacks may be smaller than meals, but they can still play a significant role in how satisfying your overall diet feels. London suggests mixing and matching so you get a combo of fiber with protein. Quick ideas include a crunchy apple with sharp cheese, a banana slathered with a spoonful of peanut butter, or herbed veggie chips dipped in hummus.

5. Drink more water

Even slight dehydration can cause headaches, zap energy, and affect mood — not exactly a recipe for holiday cheer. And it’s a lot harder to get motivated to exercise or make healthy food choices when you feel meh. Start toting a reusable water bottle around and, if you really can’t remember to drink, set your phone’s alarm to remind you.

Bear in mind that what you drink matters. While sugary beverages like soda and fruit punch technically contain water and provide hydration, they still contribute calories from added sugar to your day. Instead, if you’re looking for something more fun, London suggests sparkling water and adding a squeeze of citrus, such as lime or grapefruit, for extra flavor. “Personally, I feel like a fruit-filled garnish of any sort makes everything more festive," she says. “Sparkling water with a cocktail umbrella and cherry on top? Why not?”

6. Go big on veggies

Whether you’re serving yourself Thanksgiving dinner or prepping a quick lunch, filling half your plate with veggies can help prevent holiday weight gain. “No matter what else you’re having, piling on the veggies naturally adds more bulk to your meal from nutrient-dense, fiber-filled foods that’ll help you feel more satisfied overall,” London says. Instead of a sandwich, take your favorite fillings and create a salad by mixing them with lettuce. Or instead of automatically adding a grain as your side dish, swap in a vegetable-focused one.

7. Understand the stress/eating connection

Along with bringing joy, the holidays can also increase your stress — something that can cause you to reach for sugary carbs, London says. For this reason, you might benefit from making a plan for when holiday stress — and the desire to eat less-healthy food — strikes. One helpful first step: Ask if you’re actually hungry and, if the answer is no, hit the proverbial pause button. “Putting a little space between recognizing that you’re stressed and taking action can help you reroute and respond differently,” London says. Try setting a 5-minute timer and switching gears to focus on something else you find calming, whether it’s an outdoor break, a text session with a friend, or a listen to your favorite Spotify playlist. Once time is up, get curious: Do you still feel the urge to eat, or are there other activities that might help you ease your stress?

If you’re just having a day and nothing but a plate of nachos will satisfy, that’s totally OK, too. “Empower yourself to make that choice and truly own and enjoy it,” London says. Remember that long-term weight loss is a product of the choices you make most of the time, and no single meal or day will determine your success.