Skip the Thanksgiving Gut! 7 Eating Tips for Staying Healthy During the Holidays

staying healthy during the holidays

Some studies suggest that the average person gains between 7 and 10 pounds over the course of the holiday season. Other studies show that people gain only an average of 5 pounds, while some say the weight gain averages closer to 1 or 2 pounds overall.

If you’re someone who spends the whole year committed to healthy eating and maintaining a fit lifestyle, however, even that modest 1 or 2-pound weight gain may seem a little concerning. You might be wondering, “Well…how can I scrape by without gaining any pounds over the holidays?”

Staying healthy during the holidays can be a real feat of willpower and self-control–but it’s far from impossible. Here are our top 7 tips to help you stay fit and healthy well into the New Year!

1. Snack Before Partying

Yeah, yeah–we know. Eat before going to eat??

But think of it this way: eating a light, healthy snack like fruits and veggies or a small cup of soup before you head to that holiday party may be just what you need to curb your appetite. That way, when you show up to the party, you won’t have an out-of-control appetite demanding that you devour everything in sight! Research has also shown that eating breakfast can actually lead to curbed appetites later in the day.

So, whether you prefer to start the day with some toast and fruit, or grab a handful of veggies on your way out the door, make sure you treat yourself to some sort of snack before hitting the holiday buffet.

2. Come Prepared

By now you’ve probably come to the realization that most holiday parties aren’t exactly the picture of “health.” From mountains of bread to oceans of eggnog, when you arrive at a holiday party, you’ll likely be met with very few (if any) healthy options.

But the good news is, you can plan ahead of time and come prepared!

Now, that’s not to say you should plan to cook an entire dinner for yourself and package it up in Tupperware for nibbling on while all the other party-goers around feast. It’s just to suggest that you might decide on a healthy dish or two to bring along and supplement the buffet’s layout!

Roast some vegetables or whip up that low-fat green bean dish! That way you’ll have healthy options to supplement all those holiday goodies!

3. Pay Attention to Your Portions

One of the biggest reasons so many people suffer from holiday-induced weight gain is that, when faced with mounds of delicious foods, they tend to load up their plates in order to get the most from those mouthwatering meals.

But when it comes to staying healthy around the holidays, pay close attention to your portions. Do your best not to take on more than you would at an average meal, and take only small portions of the super-indulgent foods.

One way to hold yourself accountable to watching your portions around the holidays is to bring along a smaller plate. Often, holiday parties come equipped with heavy-duty disposable plates that are bigger than your head–but if you can remember to bring along your own, more-modestly sized plate, it’ll force you to take smaller helpings in order to fit everything onto your plate.

4. Keep Track of What You Eat

One way to hold yourself accountable to the food you’re eating over the holidays is to keep track of everything you treat yourself to. Physically writing down your holiday health goals and how you’re handling them can be a great way to encourage yourself to stick with them.

It’s only natural for your eating habits to become a little skewed around the holidays, but keeping a detailed log of what you’re consuming can also help you more carefully balance your eating and exercise during the week when you’re not celebrating.

You don’t have to meticulously count calories, but keeping a log of what you eat can help you maintain balance, keep an eye on your health goals, and help you to feel in control of your eating–even surrounded by pie!

5. Stick to Low-Cal-Cocktails

A big thing that gets people in trouble with their weight and overall health during the holidays is the super-indulgent spread of cocktails and other alcoholic drinks. One small sacrifice you can make for a big impact is to skip out on the eggnog and stick with low-calorie cocktails and other beverages.

A single cup of eggnog contains nearly 400 calories. Most dark winter beers, too, are chockfull of empty calories and sugars. Consider opting for low-calorie mixed drinks like vodka and club soda, or champagne instead–and wait until you’re sitting down for dinner to start sipping! Research shows that alcohol stimulates appetites and can actually cause you to devour more food.

To make the whole low-cal-cocktail-deal seem more fun, think about trying a new recipe for healthy holiday drinks! You’ll be the life of the party.

6. Work in Time to Exercise

One of the major reasons, besides overeating, that many people suffer from holiday weight gain is that the season just keeps them too busy for a regular exercise schedule. If you’re really committed to staying fit throughout the season, you’ll need to be firm and intentional about setting aside time to work out.

Make a point to work out each morning prior to big holiday parties. Run a mile for every gift you purchase. Say “no” to that nightcap so you can get home to your weights and treadmill.

It’s natural and understandable that, however hard you may try to work in time to workout, there will be days when it just doesn’t happen. But remember, not every bit of exercise has to come in the form of a full-blown workout; go out and walk through the mall instead of shopping online. Take a hike to find the perfect Christmas tree. Just get moving and enjoy the holidays.

7. Allow Yourself to “Cheat”

Even if you’re super-committed to staying fit and healthy throughout the holiday season, it’s important not to let your health goals overrun the enjoyment of the season. Remember that it’s okay to “cheat” on your health goals once in a while and that 1 extra cookie won’t prevent you from ever running again.

Be intentional with the days you decide to go easy on your diet. Let yourself stay in once in a while, snuggled on the couch with the family instead of pounding out squats at the gym.

Plus, allowing yourself a “cheat” day every once in a while can help you to feel more content and fulfilled on the days you stay true to your healthy habits.

Need More Tips on Staying Healthy During the Holidays?

You’re not the only one who struggles to stay fit and healthy over the holidays. With the amount of pie and potatoes around, it’s really no wonder many of us have to work hard to stick to healthy habits.

If you’re looking for more tips on staying healthy during the holidays, check out our fitness page.