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December 21, 2020 • Healthy Eating & Nutrition

Tips to Avoid Holiday Weight Gain

Kiwi Christmas tree - fun food idea for kids party or healthy breakfast, beautiful New Year food background

Fill up first on foods that have lots of bulk, but minimal calories, i.e. the “big, yet skinny” fruits and veggies. Physical bulk in the GI tract provides great appetite suppression! 
  • At a holiday cocktail party go straight to the fruit and veggie platter first and really indulge; use high-fat dips sparingly. If available, make bean dips or hummus your first choice.
  • Fill 2/3’s of your plate with fruits, veggies and beans before serving the rest of your meal.
  • At holiday dinners, eat a big tossed salad or a couple of servings of a veggie side dish before the rest of the meal.
Avoid mindless eating.  Approach every snack, 
every meal, every food-gathering, mindfully.
  • Notice your breath. Inhale and exhale before and after every bite of food. This will help you more accurately gage your true hunger level.
  • Don’t linger over the buffet table or hover over the hors d’oeuvres nibbling as you engage in conversation.
  • Pre-plate everything (meals, hors d’oeuvres, dessert etc.). We tend to eat less if we can view it all before we start. 
Make movement a priority!  It’s a fantastic  safeguard against weight gain and helps  compensate for holiday indulgences.  It’s also the perfect tonic for the stress and anxiety we all  experience during the holiday season.
  • Take a “family walk” after your holiday feast.
  • Sign up for a holiday road race.
  • Schedule in advance a regular work-out with a trainer.
  • Recruit a holiday walking buddy.
  • Incorporate walking into your holiday shopping. Wear comfortable shoes, and do as much of it as you can on foot.
  • Don’t forget house-cleaning and yard work count as exercise too!

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