Tips to Avoid Holiday Weight Gain

Celebrate the season without packing on the pounds.

On average, Americans gain one to two pounds during the holiday season. A traditional holiday meal—turkey, mashed potatoes, green bean casserole, pumpkin pie, wine, and all the trimmings—can contain around 2,500 to 3,000 calories, along with 229 grams of fat per serving. That’s more calories and fat than the average adult should consume in an entire day.

The problem is, most of us don’t lose that weight afterward, says Leah Groppo, R.D., a nutritionist with the Cardio-Metabolic Program at Mills-Peninsula Medical Center. Over time, those holiday pounds add up, contributing to long-term health issues like heart disease, obesity, and diabetes.

Groppo notes that the holidays are particularly challenging for maintaining a healthy weight. While tempting food is certainly a factor, she also points to food traditions that evoke comfort and family memories. It’s difficult to stick to a healthy diet when dishes are prepared with love by family members.

But don’t worry—you don’t need to avoid your favorite holiday treats to stay healthy. Try these simple strategies to enjoy the season without gaining weight:

Throughout the Holiday Season:

1. Make a plan and set goals
   Before the festivities start, reflect on your eating and drinking habits at parties. Set clear, measurable goals to stay on track.

2. Exercise regularly
   Staying active is key. Weight gain occurs when calorie intake increases and exercise decreases. Stay moving—consider walking and chatting with friends or family instead of lounging.

3. Eat more vegetables
   Fill your plate with healthy vegetable dishes to limit your intake of heavier meats, gravies, and desserts.

4. Stock up on healthier options
   Keep holiday treats out of sight and instead offer fresh fruit as an alternative. If you bake sweets, package them up for gifts immediately so you’re not tempted to indulge.

5. Cut back on sugar before the holidays
   Start reducing your sugar intake at least 21 days before the holiday season. This gives your body time to adjust and helps you feel satisfied with smaller sweet portions.

At Parties:

1. Eat before you go
   Have a healthy snack before heading to a party to prevent overindulging in high-calorie foods.

2. Survey the spread and make smart choices
   Fill half your plate with colorful veggies, a quarter with protein, and a quarter with whole grains or starches. Avoid fried foods or dishes with heavy cream sauces.

3. Be mindful of beverages
   Opt for sparkling water instead of sugary punch or eggnog, and limit alcohol to avoid empty calories and unnecessary hunger.

At the Holiday Dinner Table:

1. Choose poultry over red meat
   Turkey is lower in calories, sodium, and saturated fat compared to ham or red meat. For fewer calories, skip the skin and go for the white meat.

2. Go light on the sides
   Gravy, stuffing, and mashed potatoes often contain extra calories. Take small portions or skip them altogether.

3. Skip seconds
   It takes about 20-25 minutes for your brain to register fullness, so slow down and listen to your body before reaching for seconds.

4. Have a dessert strategy
   Holiday desserts like pecan pie can be very calorie-dense. If you indulge, take a smaller portion to satisfy your sweet tooth without overdoing it.

By following these tips, you can enjoy the season’s celebrations without the added weight.