9 Ways to Avoid Holiday Weight Gain

By Pamela Nisevich Bede, M.S., R.D., Runner's World

'Tis the season to be constantly reminded we're all at risk of gaining 5, 10, even 15 (!) pounds between Thanksgiving and New Year's. Seriously? Where do these numbers even come from, and do they apply to runners?

When looking at the pounds gained across the country in the weeks leading up to the new year, there's a bit of wiggle room in the evidence. Some articles report that Americans will gain an average of five to 10 pounds, other articles report four to six, some report only a modest increase of one pound (but once gained, this pound will never come off), and then there's a report suggesting that one needn't worry about any changes in weight or body composition (whew!).

Still another study suggests that even if you are active, you may not be protected against the battle of the bulge. Apparently participants who were very active prior to the holiday season were not immune to weight gain during the six weeks from Thanksgiving to New Year's. The study concluded that it is not known whether an increase from the typical activity levels would protect against weight gain or if the observed gain may be attributed to increased food consumption and/or reduced physical activity during the holiday quarter.

In other words, it's likely that if your plan is to simply continue with your weekly mileage from Thanksgiving to New Year's but still overdo it at each and every holiday meal, party, and buffet, you're going to start the new year carrying around a little bit more jiggle than you might like. But at the end of the day, if you're looking to avoid gaining even one pound over the next few weeks, here are some holiday dining tips to keep in mind.

Start in the kitchen. Small, unnoticeable modifications can often be made to family favorites in order to reduce calorie, fat, cholesterol, sugar, or sodium content. Consider easy tweaks like simply reducing the total amount of butter or margarine you add to mashed potatoes or casseroles. Cut back on the amount of sugar you add to your cranberry sauce, or try a natural, calorie-free substitute like Stevia. If you're concerned about cholesterol or saturated fat intake, leave the butter and egg yolk behind and instead cook with vegetable-oil-based spreads and egg whites or egg substitutes. (Here's a guide to Everything You Need To Know About Holiday Foods.)

Plan ahead. If you know you're headed out to a fancy, food-filled party in the evening, try fitting in an extra workout to burn off calories before you consume them. If you don't have time to fit in more miles, try upping the intensity to burn off more calories than usual. And while you're planning ahead, try cutting back on your food intake throughout the day (within reason). The goal is to eat light throughout the day and arrive to the party with an appetite but not so ravenous you mow over other guests as you make a beeline towards the buffet!

Can't say no? If you know your willpower goes out the window when trying to balance a healthy appetite with a buffet full of goodies, plan on arriving at the party partially fed. Have a simple salad or some Greek yogurt with fruit about an hour before you head out the door. You'll arrive at the party with willpower intact and the ability to say hello to your host before heading towards the food.

Drink up! Calorie-free fluids, that is. When we fall victim to dehydration, we often mistake thirst as a sign of hunger. Keep a refillable bottle of water on hand to sip throughout the workday, to enjoy with meals, and to meet your hydration needs throughout the evening hours. And keep in mind that over-imbibing on alcohol can lower your ability to say no to late-night pizza, as well as that third slice of fruitcake.

When at the buffet or dinner party, fill up on fiber, fruits, and vegetables. Remember to opt for fiber-rich whole grains for extra nutrients and to fill half of your plate with low-calorie fruits and veggies (both at the party and throughout the day). And don't forget to watch out for the Most Common Social Fat Traps.

Grab a small plate when touring the buffet. Choose carefully (do you really need a plain old dinner roll, or would you rather spend your calories on something a little more exotic?) and try not to pile on the goodies.

If you have a weight loss goal, put it on hold temporarily. For many runners, the holidays are a good time to focus on keeping mileage consistent, intake reasonable, and weight at maintenance. If you focus on weight loss all year long, every minute of the year, you risk becoming discouraged and missing out on some of the delicious holiday fare that only comes around once a year. So be easy on yourself and focus on maintaining and not gaining this holiday season. 

Keep your eye on the prize. Ask yourself: "What's the true point of this gathering?" Is it to eat all evening long or is it to catch up with friends and family? Chances are it's the latter, so focus on chatting with other guests rather than hovering around the buffet table.

Realize that occasional indulging is normal. Try not to binge, but even if you slip, forgive yourself and get back to following those healthy habits! Remember, it takes time, effort, and practice to form new healthy eating habits... which sounds like a great New Year's resolution.... 

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