It’s that time of the year again! Family, friends, and food! The holiday season is such a special time for most people. Between the months of November and January, we are exposed to many more social gatherings, special meals, treats, and traditions.
In a review article, it concluded that in all of the studies in the review, there was a consistent weight gain in adults during the holiday season. However, another study concluded that the average weight gain of the participants during this time of year is only about one pound. It is also noted that during this time of year, adults seem to have a more “care-free” attitude. This can result in overindulging, mindlessness, and less physical activity. However, the holiday season does not have to result in a set back to your wellness journey.
What can I do?
- Make being active a part of your day. Even just simply going on a walk with your friends and family after a meal or playing an active video game with your kids.
- Practice mindfulness while consuming those delicious meals and treats. Honor your hunger and fullness, and truly be present while you are doing it. Take your time while eating and really savor the flavors of the holiday season.
- Be conscious of portion sizes. It is very easy to overeat in social situations, be aware of how much you are putting on your plate, and don’t forget to include plenty of vegetables.
- Swap out ingredients. Switching out white bread for whole grain bread in your stuffing can be a great way to increase fiber in your recipe. Or try making your own gravy instead of buying one from the store. Even try a healthier cookie recipe that doesn’t have as much sugar in it.
- Don’t be so hard on yourself. At times, this season can cause additional stress for many reasons. Your mind is probably already thinking about a million different things. The holidays only happen once a year, and it is important that you fully enjoy them.
References
- Rolando G. Díaz-Zavala, María F. Castro-Cantú,1 Mauro E. Valencia, Gerardo Álvarez-Hernández, Michelle M. Haby, and Julián Esparza-Romero. Effect of the Holiday Season on Weight Gain: A Narrative Review. Journal of Obesity. 2017. 1-13.
- Dale A. Schoeller, The effect of holiday weight gain on body weight. Physiology & Behavior. 134 (2014) 66–69