Feast Without Fear of Packing on the Pounds

By Dr. Scott Olson, ND Posted December 15, 2024

With all the festive feasts and indulgent treats this holiday season, many of us are already bracing for the inevitable battle of the bulge.

But is holiday weight gain really as unavoidable as we think?

Let’s unwrap the truth behind this seasonal struggle (pun intended).

And I’ll share some simple strategies to keep those extra pounds at bay.

There’s no denying it. The period from Thanksgiving to New Year’s is a danger zone for our waistlines.

In fact, a comprehensive review published in the journal Nutrients revealed some eye-opening findings about holiday weight gain:

• Adults consistently gain between 0.4 to 0.9 kg (roughly 0.9 to 2 pounds) during the holiday season.
• Even people actively trying to lose weight aren’t immune, gaining 0.3 to 0.9 kg during this period.
• Equally as concerning is that much of this weight gain will likely stick around long after the decorations have been packed away.

But there’s also good news before you resign yourself to finishing off this season by depriving yourself. The same review found that programs focused on self-monitoring during the holidays showed promise in preventing weight gain.

So, how can you navigate the holiday season without packing on the pounds?

Here are some science-backed strategies to keep you on track:

• Practice Mindful Eating: Before you dig into that holiday spread, take a moment to assess your hunger. Then, eat slowly, savoring each bite. This can help prevent overeating and increase satisfaction with smaller portions.
• Don’t Skip Meals: It might seem counterintuitive, but skipping meals to “save calories” for a big holiday dinner often backfires, leading to overeating later. Stick to your regular meal schedule.
• Stay Hydrated: Sometimes thirst masquerades as hunger. Keep a water bottle handy and aim for at least eight glasses daily.
• Prioritize Sleep: Lack of sleep disrupts hunger hormones, increasing appetite. Aim for seven to nine hours of quality sleep nightly.
• Keep Moving: Regular exercise helps offset extra calorie and carb intake. Try a brisk 30-minute walk before or after you indulge.
• Choose Wisely at Buffets: Survey all options before filling your plate. Focus on good, quality proteins, vegetables, and small portions of your favorite treats.
• BYO Healthy Dish: Bring a nutritious dish you enjoy when attending potlucks. This ensures you’ll have at least one healthy choice available.
• Limit Liquid Calories: Alcoholic beverages and sugary drinks can add up quickly. Opt for water or unsweetened tea, or limit yourself to one or two drinks.

Remember, the goal isn’t to deprive yourself of holiday joy but to find a balance that allows you to enjoy the season without compromising your health goals. Implementing these strategies will enable you to savor the festivities without fear of the scale in January.

This holiday season, give yourself the gift of mindful eating.

P.S. These tiny allies could revolutionize weight loss.

Source:

Abdulan IM, Popescu G, Maștaleru A, Oancea A, Costache AD, Cojocaru DC, Cumpăt CM, Ciuntu BM, Rusu B, Leon MM. Winter Holidays and Their Impact on Eating Behavior-A Systematic Review. Nutrients. 2023 Sep 28;15(19):4201. doi: 10.3390/nu15194201. PMID: 37836485; PMCID: PMC10574044.

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

View More By Dr. Scott Olson, ND