Health

How to Prevent Weight Gain Over the Holidays: 5 Helpful Insights

The holidays are full of sweet treats and other fattening goodies. People often find during the season that they gain anywhere from one to five pounds. Weight gain during the holidays can be prevented, however. Here are five helpful insights to help you keep your weight on track this year.

 

Follow the 80/20 Rule:

During the holidays, you don’t need to completely avoid all of your favorite goodies – it is about moderation and portion control. Try to eat healthy wholesome foods like lean meats, veggies, fruit and whole grains about 80% of the time. The rest of the time you can treat yourself to the holiday goodies that you love. Just be mindful of portion size and how often you are indulging. It may be best to keep note of your choices with a food tracker like MyFitnessPal.

 

Don’t Stop Workouts:

Even though the holiday season is hectic with parties, shopping, and traveling don’t give up your workouts. Make sure to carve out some time each day for at least a walk or to visit the gym for a more intensive workout. It might even be to your benefit to increase your activity a little to offset the little bits of goodies that you may have during the season.

 

Plan Ahead:

If you know that you are headed to a work or family party where there may not be that many healthy options available, it is important to plan ahead. Before you leave for the party have something nutritious like some fruit, veggies or even half a turkey sandwich on whole wheat. This will ensure that you aren’t ravenous when you arrive and will help you to keep with smart choices. If you are able to bring a dish to pass, bring something on the healthy side that everyone can enjoy like a veggie tray or large salad.

 

Make Recipes Healthier:

Some of the most requested recipes during the holidays are high in fat and sugar. If you are trying to watch your calorie intake or nutrition overall, you may want to make some swaps in your recipes to make them a little better like swapping oil for unsweetened applesauce or avocado puree. You may also find a new version of a recipe that you love online that happens to be healthier – like black bean brownies.

 

Get Support:

If you are trying to lose weight during the season or need to eat better due to a health concern like diabetes, talk with your circle. Whether it is family or friends that you spend the holidays with, let them know that you are working to improve your health and need their support.

 

As you can see, with a little planning and keeping with your regular fitness routine you can keep the pounds from piling on during the holiday season.

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