{"id":25828,"date":"2020-11-01T09:10:13","date_gmt":"2020-11-01T14:10:13","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=25828"},"modified":"2020-11-23T12:08:57","modified_gmt":"2020-11-23T17:08:57","slug":"avoid-holiday-weight-gain","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/avoid-holiday-weight-gain\/","title":{"rendered":"5 Ways To Avoid Holiday Weight Gain This Year"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">With the holiday season right around the corner and a heck of a 2020 still playing evil tricks, it\u2019s easy to look forward to burying the stressors in endless cheesy casseroles and sweet potato pies. However, that brings with it another potential stressor: weight gain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cAlthough you should certainly allow yourself to splurge a little on the day of the holiday, it is important that you get back on track the following day,\u201d says dietitian <\/span><a href=\"http:\/\/exercisewithstyle.com\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Kristin Gillespie<\/span><\/a><span style=\"font-weight: 400;\">, M.S., R.D., L.D., C.N.S.C. \u201cOne day of less than ideal food consumption will not result in weight gain, but we get into trouble when there are many of these days strung together.\u201d After all, the average American gains roughly one to three pounds between Thanksgiving and New Years\u2019 Day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With some smart planning and a few expert-backed strategies in your tool kit, you can ensure the onset of the holiday season doesn\u2019t make that scale tick north. Here\u2019s how to avoid holiday weight gain, enjoy the most wonderful time of the year, and make it through to 2021 as healthy as ever.<\/span><\/p>\n<h2><strong>1. Eat Before Big Holiday Meals<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Before Thanksgiving, Hanukkah, Christmas, Kwanzaa, or other festive holiday meals, you may be tempted to go easy on breakfast and\/or lunch\u2014or fast altogether\u2014in preparation for the feast.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your best bet against going overboard, though, is to eat plenty of wholesome, good-for-you foods before celebration time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gillespie recommends eating a <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/high-protein-breakfasts-no-eggs\/\" target=\"_blank\" rel=\"noopener noreferrer\">breakfast that is high in protein<\/a> and fiber and a high-protein snack before supper kicks off. \u201cThese healthy meals and snacks will keep you feeling full throughout the day, resulting in an overall decrease in calories at your holiday gathering,\u201d she explains. (Check out these <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/high-protein-snacks\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">eight high-protein snacks nutritionists love<\/span><\/a><span style=\"font-weight: 400;\"> for a little inspiration, and stock up on a quality <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-powders\/N-cp99j4\" target=\"_blank\" rel=\"noopener noreferrer\">protein powder<\/a> or <a href=\"https:\/\/www.vitaminshoppe.com\/c\/bars\/N-cp99la\" target=\"_blank\" rel=\"noopener noreferrer\">protein bars<\/a> to have at the ready.)<\/span><\/p>\n<h2><b>2. Adapt a \u201cproduce first\u201d mentality<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">It&#8217;s easy to bypass the veggies the moment we see a juicy holiday ham at the center of the table. But, adding them to your plate practically guarantees you a healthier holiday meal.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/antioxidants-good-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">Why Are Antioxidants So Good For You, Anyway?<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u201cWhether it\u2019s brunch or a traditional family dinner, opt to fill your plate with veggies or fruit before tackling the rest of the meal,\u201d suggests \u201c<\/span><a href=\"http:\/\/www.theweightlosstherapist.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">The Weight Loss Therapist<\/span><\/a><span style=\"font-weight: 400;\">&#8221; Dr. Candice Seti, Psy.D., C.P.T., C.N.C. At breakfast or brunch, make yourself a fruit bowl or bowl of greens first. At dinner, go for plenty of roasted veggies and salad.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cEither way, you will fill up some space in your stomach to help curb your hunger and get a bunch of good nutrients in your system\u2014something that\u2019s often missing from our holiday favorites,\u201d adds Seti.<\/span><\/p>\n<h2><b>3. Get your body moving<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cYou may not have much control over the food that\u2019s around you during the holidays, but you <\/span><i><span style=\"font-weight: 400;\">can<\/span><\/i><span style=\"font-weight: 400;\"> always make the decision to fit in exercise,\u201d says Seti.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re short on time, even a 15-minute <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/hiit-workout-benefits\/\" target=\"_blank\" rel=\"noopener noreferrer\">HIIT workout<\/a> or a brisk walk before you gather at the table is well worth it. Or, even better: Get those steps in before dessert. As your body digests and sends those satiety signals to your brain, you may realize you don\u2019t need as much pie as you initially thought.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/holiday-home-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">This 20-Minute Home Workout Will Get You Through The Holidays<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u201cExercising throughout the holidays will help burn up some calories and amp up your metabolism,\u201d Seti says. \u201cBut, more importantly, it will help keep you focused on your health and feeling good, strong-willed, and clear-headed\u2014all things that will help stop you from giving in to unnecessary temptation.\u201d (Try this <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/30-minute-full-body-strength-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">30-minute full-body strength workout<\/span><\/a><span style=\"font-weight: 400;\">\u00a0for a quick sweat.)<\/span><\/p>\n<h2><b>4. Create Parameters Around alcohol intake<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Whether it\u2019s wine, beer, or mixed drinks, booze guarantees two things: empty calories and a not-so-fun morning after. Keeping your consumption in check will also help you avoid holiday weight gain. \u201cOn a regular day, I often tell clients to try choosing between either alcohol or dessert. But when it\u2019s the holiday season, clients want to be able to have all their favorite foods and enjoy them,\u201d says dietitian Amanda A. Kostro Miller, R.D., L.D.N., advisor for <\/span><a href=\"https:\/\/fitterliving.com\/\"><span style=\"font-weight: 400;\">Fitter Living<\/span><\/a><span style=\"font-weight: 400;\">. \u201cInstead choosing one or the other, set a time limit for alcohol.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t want to give yourself a specific time cut-off, create a parameter like \u201cI\u2019ll only have wine before dinner and then stick to water once we sit down\u201d or \u201cI\u2019ll have a glass of champagne while opening presents.\u201d Or, alternate alcoholic beverages with glasses of water to slow down your pace, suggests Kostro Miller.<\/span><\/p>\n<h2><b>5. Practice mindful eating<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cDuring the holiday season, there are constant temptations to overeat,\u201d notes Phoenix-based dietitian <\/span><a href=\"http:\/\/arizonaheart360.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Marisa Gutierrez<\/span><\/a><span style=\"font-weight: 400;\">, M.S., R.D. \u201cEating mindfully and tuning in with your hunger and fullness scale can help ward off the urge to overeat and help you fully enjoy the foods you do eat.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/obr.12918\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">a recent analysis<\/span><\/a><span style=\"font-weight: 400;\"> of 10 trials found <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/mindful-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">mindful eating<\/a> practices to be as effective for weight loss as other common diet programs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To avoid holiday weight gain by noshing more mindfully, Gutierrez recommends spending a few minutes checking in with yourself before, during, and after mealtimes\u2014and breathing deeply and paying attention to physical and mental cues, such as specific emotions, that arise as you eat. On a scale of zero (being famished) and 10 (being sickly full), eat when you\u2019re around a level three or four, take your time, and stop when you hit a level seven or eight, says Gutierrez. This way, you feel satisfied but not <\/span><i><span style=\"font-weight: 400;\">too<\/span><\/i><span style=\"font-weight: 400;\"> full.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cKeep in mind that you can always say \u2018no\u2019 now, but save leftovers to enjoy later; sometimes foods are even better that way!\u201d she says.<\/span><\/p>\n<p><strong><b><span class=\"Apple-converted-space\"><em>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/em><em>n our Facebook community,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>, today!<\/em><\/span><\/b><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>With the holiday season right around the corner and a heck of a 2020 still playing evil tricks, it\u2019s easy to look forward to burying the stressors in endless cheesy casseroles and sweet potato pies. However, that brings with it another potential stressor: weight gain.\u00a0 \u201cAlthough you should certainly allow yourself to splurge a little<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/avoid-holiday-weight-gain\/\">Read More <span class=\"screen-reader-text\">5 Ways To Avoid Holiday Weight Gain This Year<\/span><\/a><\/p>\n","protected":false},"author":231,"featured_media":25981,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,7,9,10],"tags":[],"class_list":["post-25828","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-nutrition","category-the-latest","category-weight-loss"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Ways To Avoid Holiday Weight Gain This Year | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Determined to avoid that holiday weight gain this season? 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