How to Avoid Holiday Weight Gain

That time of year is upon us once again. The days are getting shorter and the weather is getting colder. Many of us are putting travel plans together for Thanksgiving and Christmas, so we can spend the festive season with the ones we love most, including that one uncle who decides to talk about politics at the dinner table…

While this may sound gluttonous, one of my favorite parts about the holidays is the food! Right now you’re probably picturing the Thanksgiving Day turkey at the center of the table, surrounded by mashed potatoes, gravy and stuffing. Followed by that pumpkin pie you’re going to devour soon after. However, what we often forget during this time of year is the impact all of this delicious food is having on our long term weight loss goals.

Holiday weight gain is a very real thing, with the average American gaining 1 lb between November and January. I know what you’re thinking, 1 lb of body weight doesn’t sound like a lot considering the vast quantities of food you have probably inhaled during this time. However, researchers have also found that most people don’t shed that extra weight by the next year! As a result, that single pound can turn in to 5, 10, even 15+ pounds of unwanted weight gain as the years roll by!

With this in mind, here are few tips that will help to prevent holiday weight gain from occurring:

1. Go on More Walks

While a brisk walk may not seem like much of a workout for most people, I am certain that it is better than what you are probably doing this time of year. Most of us can become content with sitting on the couch and watching TV, especially with a belly full of turkey. But this level of inactivity in combination with a sudden spike in overeating can be a recipe for disaster. Going on a short walk is not only a great excuse to get some fresh air and spend quality time with family, but It will also help aid digestion, offset some inflammation and prevent blood sugar spikes from occurring.

2. Be a Mindful Eater

If you’re anything like me, it is difficult to say no to extra helpings of food during the holidays. Despite being moments away from an impending food coma, I still believe that I have extra room for that slice of pecan pie I’ve been thinking about all day. With such a vast quantity of food available, most of which is very palatable, it’s important to be mindful of what you are eating and how much of it you really need. Prior to your Thanksgiving or Christmas dinner, try to limit snacking and consuming large meals that will only make your daily caloric intake even higher. Knowing that a big slice of pie is waiting for you at the end of your meal, you could also consider smaller portion sizes of turkey and all the fixings. As you can see, none of these suggestions require you to remove any of the food that you love. But they do require you to be aware of your portion sizes and appetite levels.

3. Find a Nearby Gym

If your holiday plans call for you be away from your home comforts for an extended period of time, it might be a good idea to seek out a local gym. Even if this is just a planet fitness or the local YMCA, you can still get a great workout in when you have minimal equipment at your disposal. A couple of resistance training sessions will go a long way in keeping the pounds off during the holidays and prevent you from returning home undertrained.

See below for a sample workout that can be performed easily at any small commercial gym:

A1) Slow Tempo Goblet Squat - 3x10

A2) Deadbugs - 3x6/side

B1) Pushup or 1-arm Alternating DB Bench Press – 3 x 5 or 3 x 7/side

B2) Side Planks – 3 x :20/side

C1) Glute Bridge w/ Iso Hold – 3 x 12 (:02 Iso Hold)

C2) 3 Point DB Row – 3 x 8/side

Finisher: (4 Minutes)

D1) KB swings x 8

D2) Bear Crawl x 6 steps/side

Ultimately, as with many things, you should be searching for balance at this time of year. Given that most of our daily lives are consumed with traffic-filled commutes, deadlines, and plenty of stress, the holidays serve as an opportunity to switch off and enjoy quality time with our families. However, it is important to not become too lax with our eating and exercise habits. Along with remaining mindful of your food intake, making sure that you move often and set aside time for physical activity will go a long way to keeping you on track as we head into the new year! From myself and the entire SAPT team, have a happy holiday season!

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