Information about the Kentucky State University Cooperative Extension Program

How to Avoid Weight Gain During Holiday Season

Nilima Mishra, State Specialist for Dietetics and Human Nutrition

Gaining weight during holidays is a common concern for many of us. During holidays, we may overeat, spend most of the time relaxing and sitting on the couch, and consume calorie-rich foods. In fact, from middle of November until mid-January, adults gain an average of 1 pound (0.5 kg). This becomes a problem, as most people do not lose this extra baggage. Therefore, holidays are one of the most significant contributors to your total annual weight gain.

Here are some tips to help us avoid weight gain during the holiday season:

• Snack wisely: During the holiday season, we find cookies and other goodies at home and workplaces. Do not munch on these just because there is food around, even when you are not hungry. It is best to avoid snacking altogether.

If you are hungry and need a snack, reach out for fruits, vegetables, nuts, and seeds. They are filling & do not contain added sugars or unhealthy fats. Added sugar and fats lead to weight gain. Keep control on taste tasting: Remember, Even small bites of holiday dishes can add up in calories. Make sure that you are not hungry while cooking. A small bite is probably more than enough for tasting the food.

• Keep control on taste tasting: Remember, Even small bites of holiday dishes can add up in calories. Make sure that you are not hungry while cooking. A small bite is probably more than enough for tasting the food.
• Watch your portion size: When the holidays arrive, it can be easy to overload your plate. Those who eat larger portions tend to gain weight more quickly than those who do not. The best way to overcome this problem is to control portion sizes.
• Use smaller plates: We may attend many dinner parties and potlucks during the holiday season. However, these celebrations do not have to wreck your diet if you eat from a smaller plate. People tend to consume larger portions from big plates, which may lead to overeating.
• Include enough lean protein in meals: Holiday meals are typically rich in carbs and fats. Including protein in meals may reduce calorie intake by reducing hunger and appetite. Protein increases our metabolism, thus helps in controlling weight gain. Include poultry, fish, lentils, and beans as lean protein sources.