The average adult gains 1 lb. during the winter holidays, reports "The New York Times." That may not sound like much until you learn that most people never lose that extra weight, adding up year after year. Employing some simple strategies between Thanksgiving and New Year's can help you make it through the season without gaining a pound.
Anticipate Tough Situations
From the cocktails at the New Year's Eve party to the cookies in the office kitchen, temptations are everywhere during the holiday season. Anticipating when and where you'll run into situations that test your willpower can help you resist eating extra goodies. Before heading to a holiday diner or party, walk yourself through the evening, visualizing how you'll fill up on healthy foods, enjoy just a small slice of cake or limit yourself to one glass of wine.
Fill Up Before Parties
If you've ever gone to the grocery store hungry, you know how much harder it is to resist treats when you're starving. Before heading to a holiday party, eat a low-calorie, filling meal so you won't be tempted to sample every appetizer at the party. Your meal should include some fiber and protein so you stay full enough to last through the evening.
Skip the Alcohol
Food isn't the only high-calorie holiday temptation; cocktails, beer, wine and champagne are holiday party staples that pack in calories without filling you up, and can make you more likely to overindulge. Instead of forgoing a beverage altogether, drink sparkling water or diet soda instead of an alcoholic drink so no one will question why you're walking around empty-handed.
Keep a Food Journal
Writing down everything you eat keeps you accountable for your calorie intake and when your willpower is fading, it reminds you of your ultimate goal -- getting through the holiday season without gaining weight. Plus, a food diary shows you how quickly the calories add up from that seemingly innocent handful of candy or bite of cookie.
Fill Your Plate With Healthy Foods
When you're at a holiday party or dinner, it's fine to sample some of the tastiest treats but you shouldn't be filling up on them. When serving yourself, fill half of your plate with vegetables or fruit, which provide filling nutrients without many calories, leaving room for appetizer-sized servings of meat, side dishes and desserts.
Indulge in Favorites
Certain foods and candies seem to be around only during the holiday season but keep in mind that most treats, including cookies, cake and cocktails, are readily available year-round. Instead of wasting calories on everyday foods, allow yourself to indulge in your favorite seasonal foods, reminding yourself that you can eat and drink other tempting treats any time.
Keep Moving
When your schedule is packed with family get-togethers, Christmas shopping and holiday parties, it's hard to find time to get to the gym. Instead of taking an "all or nothing" attitude toward exercise, try to fit in small bursts of activity whenever possible. Take a walk during your lunch hour, use the stairs instead of the escalator at the mall and park your car at the end of the lot instead of fighting for the closest parking space.
Get Some Support
Find a friend who's also trying to avoid holiday weight gain and commit to helping each other make it through the season. Not only will you be accountable to someone else, but you can swap strategies and solutions for eating right, staying active and avoiding temptations.
Avoid Temptation
During the holidays, there are plenty of times when you simply can't help being around high-calorie foods, so it's important to avoid temptation whenever possible. If your coworker keeps a candy dish on her desk, find an alternate route to the bathroom so you don't pass by her or take a walk during your lunch hour instead of checking out the treats in the break room.
Just Say No
Whether you're facing an invitation to yet another Christmas party or a pushy hostess offering you a second helping of dessert, don't be afraid to say no during the holiday season. At this time of year, many people feel obligated to please everyone, but your priority should be taking care of yourself. Learn to say no politely and keep a few handy excuses in mind so you're prepared to face difficult situations.
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