{"id":1297,"date":"2023-12-01T20:42:31","date_gmt":"2023-12-01T20:42:31","guid":{"rendered":"https:\/\/livingwhole.org\/?p=1297"},"modified":"2023-12-01T21:00:38","modified_gmt":"2023-12-01T21:00:38","slug":"15-tips-to-outsmart-holiday-weight-gain","status":"publish","type":"post","link":"https:\/\/livingwhole.org\/15-tips-to-outsmart-holiday-weight-gain\/","title":{"rendered":"15 Tips to Outsmart Holiday Weight Gain"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1297\" class=\"elementor elementor-1297\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d681b33 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d681b33\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6dd760a\" data-id=\"6dd760a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0ba7089 elementor-widget elementor-widget-image\" data-id=\"0ba7089\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 18-04-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"960\" height=\"540\" src=\"https:\/\/livingwhole.org\/wp-content\/uploads\/2023\/12\/Tips-to-Avoid-Holiday-Weight-Gain.jpg\" class=\"attachment-large size-large wp-image-1299\" alt=\"Tips to Avoid Holiday Weight Gain\" srcset=\"https:\/\/livingwhole.org\/wp-content\/uploads\/2023\/12\/Tips-to-Avoid-Holiday-Weight-Gain.jpg 960w, https:\/\/livingwhole.org\/wp-content\/uploads\/2023\/12\/Tips-to-Avoid-Holiday-Weight-Gain-300x169.jpg 300w, https:\/\/livingwhole.org\/wp-content\/uploads\/2023\/12\/Tips-to-Avoid-Holiday-Weight-Gain-768x432.jpg 768w, https:\/\/livingwhole.org\/wp-content\/uploads\/2023\/12\/Tips-to-Avoid-Holiday-Weight-Gain-480x270.jpg 480w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c75302 elementor-widget elementor-widget-spacer\" data-id=\"2c75302\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 18-04-2024 *\/\n.elementor-column .elementor-spacer-inner{height:var(--spacer-size)}.e-con{--container-widget-width:100%}.e-con-inner>.elementor-widget-spacer,.e-con>.elementor-widget-spacer{width:var(--container-widget-width,var(--spacer-size));--align-self:var(--container-widget-align-self,initial);--flex-shrink:0}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container,.e-con>.elementor-widget-spacer>.elementor-widget-container{height:100%;width:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer{height:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner{height:var(--container-widget-height,var(--spacer-size))}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty,.e-con>.elementor-widget-spacer.elementor-widget-empty{position:relative;min-height:22px;min-width:22px}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon,.e-con>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon{position:absolute;top:0;bottom:0;left:0;right:0;margin:auto;padding:0;width:22px;height:22px}<\/style>\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d0b74b8 elementor-widget elementor-widget-text-editor\" data-id=\"d0b74b8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 18-04-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p><span style=\"font-weight: 400;\">The holidays are an eating extravaganza full of sweet treats like cookies, cakes, pies, and candy. Hearty homestyle meals with extra helpings are also plentiful. And who can resist a steaming mug of hot chocolate or a glass of eggnog? With so many delicious temptations, it&#8217;s no wonder many people gain a little weight over the holidays.<\/span><\/p><p><span style=\"font-weight: 400;\">Between navigating parties, managing stress, finding time for exercise, and avoiding tempting treats, the holiday season presents some unique obstacles when you&#8217;re trying to maintain your weight.<\/span><\/p><p><span style=\"font-weight: 400;\">But don&#8217;t hang up your fitness goals just yet! With some smart strategies, you can enjoy all your favorite holiday flavors and festivities without derailing your health. This guide will equip you to stay on track through the feasting frenzy. Let&#8217;s dive in and make this your leanest, meanest holiday season yet!<\/span><\/p><h2>\u00a0<\/h2><h2><span style=\"font-weight: 400;\">Why We Gain Weight During the Holidays<\/span><\/h2><p><span style=\"font-weight: 400;\">Like many people, you may see the number on the scale creep up over the holidays. Research shows the average gain is about one pound. That might not seem concerning, but gaining year after year adds up.<\/span><\/p><p><span style=\"font-weight: 400;\">What causes the gain? Two key culprits:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extra calories from tempting treats and drinks<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Less physical activity and exercise<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">To halt the climb, we&#8217;ve gathered some of our top tips on helping you stay on course this holiday season. Read on for strategies to keep your eating and exercise on track amid the festivities.<\/span><\/p><h2>\u00a0<\/h2><h2><span style=\"font-weight: 400;\">Stick to Your Meal Schedule<\/span><\/h2><p><span style=\"font-weight: 400;\">Amid the festive hustle and bustle, maintain your regular eating schedule. Consuming meals at steady intervals keeps your metabolism humming. Your body expects food at certain times and is primed to efficiently process nutrients and control hunger.<\/span><\/p><p><span style=\"font-weight: 400;\">Studies confirm the perks of consistent meal timing. People who eat regularly take in fewer calories overall and make healthier choices.<\/span><\/p><p><span style=\"font-weight: 400;\">So persist with your regimen. If you get thrown off, get back on track pronto. Consistency is key for maintaining your weight.<\/span><\/p><h2>\u00a0<\/h2><h2><span style=\"font-weight: 400;\">Walk Your Way to 10,000 Steps<\/span><\/h2><p><span style=\"font-weight: 400;\">No time for the gym? No prob! Incorporate activity throughout your day. Gradually build up to 10,000 steps daily. Studies show hitting this goal trims BMI and boosts health.<\/span><\/p><p><span style=\"font-weight: 400;\">How to tally 10K:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk briskly during lunch<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take the stairs<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Park farther from entrances<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stroll after dinner<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Ramp up movement over the holidays, and you\u2019ll reach your target in no time.<\/span><\/p><h2>\u00a0<\/h2><h2><span style=\"font-weight: 400;\">Snack Smart to Thwart Cravings<\/span><\/h2><p><span style=\"font-weight: 400;\">Hunger often leads to poor food choices. But smart snacking prevents cravings and overeating.<\/span><\/p><p><span style=\"font-weight: 400;\">Swap sugary treats and salty snacks for fiber- and protein-packed options like nuts, seeds, Greek yogurt, fruits and vegetables. Research reveals protein-rich snacks are especially satiating and reduce overall calories.<\/span><\/p><p><span style=\"font-weight: 400;\">Outsmart hunger by munching on wholesome foods when cravings strike. Your waistline will thank you.<\/span><\/p><h2>\u00a0<\/h2><h2><span style=\"font-weight: 400;\">Read Labels to Avoid Hidden Calories<\/span><\/h2><p><span style=\"font-weight: 400;\">\u2018Tis the season for decadent foods, but many treats pack hidden fat, sugar and sodium. Reading labels helps detect nutrients to limit.<\/span><\/p><p><span style=\"font-weight: 400;\">Check serving sizes against calories, saturated fat, trans fat, sodium and sugar. Compare brands and select lighter options within categories.<\/span><\/p><p><span style=\"font-weight: 400;\">A little label literacy goes far in dodging weight-promoting ingredients.\u00a0<\/span><\/p><h2>\u00a0<\/h2><h2><span style=\"font-weight: 400;\">Strategize for Holiday Gatherings<\/span><\/h2><p><span style=\"font-weight: 400;\">When party season kicks off, having a plan is key. Holiday gatherings are rife with temptation, trying to derail your healthy habits. But going in with strategies under your belt means you can balance fun and fitness. Here is what I do:<\/span><\/p><p><span style=\"font-weight: 400;\">Consume a light snack before arriving to take the edge off hunger. Offer to bring lighter dishes if you\u2019re hosting. Incorporate active elements like walks and dancing into get-togethers.<\/span><\/p><p><span style=\"font-weight: 400;\">Survey the spread of food when you arrive so you can plan what healthier options to fill up on first. Position yourself farther from the food table or buffet so you&#8217;re not as tempted to grab seconds. And most importantly, remember your \u201cwhy\u201d.<\/span><\/p><h2>\u00a0<\/h2><h2><span style=\"font-weight: 400;\">Whip Up Healthier Holiday Fare<\/span><\/h2><p><span style=\"font-weight: 400;\">You can slim down holiday dishes with simple preparation tweaks:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose lean proteins like turkey, chicken or fish<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roast, grill or steam instead of frying<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use herbs and spices to boost flavor<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go easy on sugar, salt and taste-testing<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">With a few easy kitchen shortcuts, you can serve up lighter, healthier holiday meals.<\/span><\/p><h2>\u00a0<\/h2><h2><span style=\"font-weight: 400;\">Build New, Active Traditions<\/span><\/h2><p><span style=\"font-weight: 400;\">Looking to start new traditions? Shift the focus from food to active fun!<\/span><\/p><p><span style=\"font-weight: 400;\">After big meals, take family walks to see neighborhood light displays. Have dessert alongside dance-offs. Even volunteering counts as activity.<\/span><\/p><p><span style=\"font-weight: 400;\">Create traditions centered on doing, not just eating. They\u2019ll divert your mind from food and keep your body moving.<\/span><\/p><h2>\u00a0<\/h2><h2><span style=\"font-weight: 400;\">Enlist a Health-Focused Buddy<\/span><\/h2><p><span style=\"font-weight: 400;\">Facing the feasting frenzy solo can test your willpower. But having a health-motivated buddy amplifies drive and dedication.<\/span><\/p><p><span style=\"font-weight: 400;\">Studies show that people with workout partners exercise more often. Team up to energize your efforts. Set fitness goals, swap healthy recipes, and cheer each other on. Better yet, get your friends to sign up with you for an online holiday challenge, like <a href=\"https:\/\/gymnasihome.com\/maintain-dont-gain\/\" target=\"_blank\" rel=\"noopener\">Maintain, Don\u2019t Gain<\/a>.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">With a supportive partner in crime, you\u2019ll stay focused when temptation strikes.<\/span><\/p><h2>\u00a0<\/h2><h2><span style=\"font-weight: 400;\">Practice Mindful Eating<\/span><\/h2><p><span style=\"font-weight: 400;\">This season, savor each delightful bite without overindulging. Mindful eating cultivates awareness of textures, flavors and aromas. Research confirms it also prevents overeating.<\/span><\/p><p><span style=\"font-weight: 400;\">Mindful eating means listening to your body\u2019s signals: Slow down, tune in, and stop when satisfied. You\u2019ll relish each morsel more while consuming less.<\/span><\/p><p><span style=\"font-weight: 400;\">Staying present balances holiday feasting with overall health objectives.<\/span><\/p><h2>\u00a0<\/h2><h2><span style=\"font-weight: 400;\">Prioritize Your Sleep<\/span><\/h2><p><span style=\"font-weight: 400;\">It&#8217;s not just calories that pack on pounds. Skimping on sleep disrupts appetite-regulating hormones, upping your risk of weight gain.<\/span><\/p><p><span style=\"font-weight: 400;\">Shortchanging your sleep increases ghrelin, the \u201chunger hormone,\u201d while decreasing leptin, the \u201cfullness hormone.\u201d This fuels overeating.<\/span><\/p><p><span style=\"font-weight: 400;\">Aim for 7-9 hours nightly so your body maintains a healthy weight. Adequate sleep is as crucial as balanced eating.\u00a0<\/span><a href=\"https:\/\/livingwhole.org\/scents-that-help-you-sleep\/\" target=\"_blank\" rel=\"noopener\">Scents and essential oils help me sleep<\/a><span style=\"font-weight: 400;\">\u00a0are and if I&#8217;m still waking up I try these\u00a0<\/span><a href=\"https:\/\/livingwhole.org\/best-sleep-story-podcasts-the-bedtime-natural-sleep-aids\/\" target=\"_blank\" rel=\"noopener\">bedtime story podcasts<\/a><span style=\"font-weight: 400;\">.<\/span><\/p><h2>\u00a0<\/h2><h2><span style=\"font-weight: 400;\">Manage Stress for Success<\/span><\/h2><p><span style=\"font-weight: 400;\">The holidays can be the most stressful time of year. Unfortunately, stress stokes cravings for unhealthy comfort foods.<\/span><\/p><p><span style=\"font-weight: 400;\">Combat tension with exercise, meditation, yoga, deep breathing and quality time with loved ones. If overwhelmed, seek counseling.<\/span><\/p><p><span style=\"font-weight: 400;\">By keeping stress in check, you&#8217;ll avoid the mindless eating and weight gain it can trigger.\u00a0<\/span><\/p><h2>\u00a0<\/h2><h2><span style=\"font-weight: 400;\">Weigh Yourself Regularly<\/span><\/h2><p><span style=\"font-weight: 400;\">Though not always pleasant, regular weigh-ins reinforce fitness goals amid feasting. Research correlates frequent monitoring with better weight management than avoidance. Whether you weigh daily to quickly catch small fluctuations or weekly to reliably benchmark, facing those objective numbers provides key feedback for diet and exercise adjustments. Daily weighers spot slight gains fast while weekly weighers have a reliable comparison point. However often you saddle up to the scale, letting the data anchor your goals prevents significant weight gain.<\/span><\/p><h2>\u00a0<\/h2><h2><span style=\"font-weight: 400;\">Keep Desserts Special<\/span><\/h2><p><span style=\"font-weight: 400;\">A few small bites of delectable desserts can satisfy your sweet tooth without sabotage. Here&#8217;s how to indulge intelligently:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be choosy. Select one or two favorites instead of sampling everything.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slow down. Savor each morsel so you need less to feel satisfied.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Offer fruit alongside sweets. Reaching for an apple is an automatic calorie-saver!<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">You can sate your sweet tooth and maintain your lean physique. Just enjoy every decadent bite without going overboard.<\/span><\/p><h2>\u00a0<\/h2><h2><span style=\"font-weight: 400;\">Limit Liquid Calories<\/span><\/h2><p><span style=\"font-weight: 400;\">Ever notice how easy it is to mindlessly gulp down hundreds of \u201cdrinkable\u201d calories in festive beverages? Watch your liquid calorie load from alcohol, eggnog and other sugary sips.<\/span><\/p><p><span style=\"font-weight: 400;\">Research reveals that liquid calories don\u2019t satisfy hunger as well as those from solid foods. To prevent overconsumption, opt for unsweetened drinks like water, seltzer or tea.<\/span><\/p><p><span style=\"font-weight: 400;\">If you choose alcohol, limit intake and avoid high calorie mixers.<\/span><\/p><h2>\u00a0<\/h2><h2><span style=\"font-weight: 400;\">Downsize Portions with Smaller Plates<\/span><\/h2><p><span style=\"font-weight: 400;\">Here\u2019s a simple mind trick to effortlessly downsize portions: Use smaller plates and bowls for meals.<\/span><\/p><p><span style=\"font-weight: 400;\">A Cornell study found people served themselves 16% less when using compact dishware. The visual effect makes your brain think you&#8217;re getting more.<\/span><\/p><p><span style=\"font-weight: 400;\">To capitalize:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use salad plates for main meals.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fill half your plate with veggies first.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep portions below the plate rim.<\/span><\/li><\/ul><h2>\u00a0<\/h2><h2><span style=\"font-weight: 400;\">Now Go Slay Holiday Weight Gain!<\/span><\/h2><p><span style=\"font-weight: 400;\">By arming yourself with small yet mighty preparation power moves &#8211; from step tallies to lighter swaps &#8211; you can continue celebrating the season without sacrifice. Follow these tips to breeze through parties, meals and gatherings while dodging weight gain triggers. Stay consistent with eating schedules, choose lighter fare, increase your movement daily, snack strategically, and more to keep your goals on track. With awareness and planning as your health sentinels this season, you can harmoniously balance festivities and fitness. This year, get ready to emerge on January 1 just as vibrant, energized and lean as when the holidays began! You&#8217;ve got this.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>The holidays are an eating extravaganza full of sweet treats like cookies, cakes, pies, and candy. Hearty homestyle meals with extra helpings are also plentiful. And who can resist a steaming mug of hot chocolate or a glass of eggnog? With so many delicious temptations, it&#8217;s no wonder many people gain a little weight over &#8230; <a title=\"15 Tips to Outsmart Holiday Weight Gain\" class=\"read-more\" href=\"https:\/\/livingwhole.org\/15-tips-to-outsmart-holiday-weight-gain\/\" aria-label=\"More on 15 Tips to Outsmart Holiday Weight Gain\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":1299,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[17,16,22],"tags":[],"_links":{"self":[{"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/posts\/1297"}],"collection":[{"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/comments?post=1297"}],"version-history":[{"count":4,"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/posts\/1297\/revisions"}],"predecessor-version":[{"id":1302,"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/posts\/1297\/revisions\/1302"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/media\/1299"}],"wp:attachment":[{"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/media?parent=1297"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/categories?post=1297"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/livingwhole.org\/wp-json\/wp\/v2\/tags?post=1297"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}