In case you didn’t know so, holiday weight gain is real! In fact, according to research from Cornell University’s Food and Brand Lab as well as scientists in Finland and France, Americans were found to experience weight gain throughout October and November, and peaked 10 days after Christmas. Although the change wasn’t large — about 1.3 pounds during the Christmas to New Year’s season – the extra pounds can take up to five months to lose.
What You Can Do
“Switches are still junk. Fuel yourself throughout the day and go into every situation feeling satisfied and in control,” Adrienne Daly, a lifestyle nutrition coach, tells BlackDoctor.org.
“I encourage my nutrition coaching clients not to save themselves for the party foods and drink, but to eat normally through the day and to meal prep,” added Daly.
By eating meals that are low in carbs and high in veggies and healthy fats, Daly went on to argue that “this keeps down the crave/dive into food and drink head first feelings we all have during the holidays.”
Daly’s Top Tips:
Meal prep. This will help you avoid scrambling and reaching for the all wrong foods when everyone else is enjoying them.
Veggies matter. “Add cooked or raw vegetables to every meal.” Daly suggests aiming for at least 100g. *Tip: try a scale to weigh both cooked and raw goods. Alternate drinks. Festive cocktails are super fun. They are also super caloric. Instead, reach for soda on the rocks with a splash of cranberry or lime juice for a punch of flavor. “Alternate with an alcoholic beverage of choice,” continued Daly.
Snack smart. “Snack on the meat and veggie selections only — keeping sugar at bay.”
Don’t be impulsive. Reaching for every dish you see is a big “no, no.” Said Daly: “It’s just food. Think of every bite as 5g of FAT. Because it is. Pass it by!”
DO NOT SKIP THE GYM.
Be Mindful. “Find a mantra that means something to you, religion or spiritually based. Speak to whatever aligns with your core values for change and personal strength,” said Daly, reminding us that often our struggles with cravings is mental, not physical.
Example: “I am working harder than anyone else in this room to keep my waist tight, and with your love and support, Lord, I can have success.”
“It works and my clients have a great feeling of control and satisfaction, especially when they wake up the next day feeling accomplished and not shameful,” Daly concluded.