Great Tips for Maintaining Your Weight Loss During the Holidays

Most people find it next to impossible to stick with their weight loss goals during the holidays. There's so much going on that it can be very difficult to even think about nutrition, what you're eating, or how much you are eating. Despite this though, most Americans are extremely conscious of their weight year-round. They have a right to be though, since at least 50% of American adults are either overweight or obese.

It's commonly thought that most of us gain at least 5-10 pounds of extra weight during the holidays. Studies in recent years have shown however, that the average American actually only gains about 1-2 pound from the period of Thanksgiving through Christmas. And just like throughout the rest of the year, those who reported the most weight gain also reported being less active during holidays, or more hungry.

This is good news for all of us. Because using just a little common sense, we can work on staying focused on those two weight loss keys during the holidays - staying active and eating less - and possibly prevent ourselves from gaining even one extra pound.

The simple approach that we're focused on throughout the year of the eating less and exercising more, applies just as much during the holidays. In reality we all know that implementation is usually much more difficult than just having that knowledge. On the upside, since most of us overestimate how much weight we actually gain over the holidays, this makes the job of preventing it that much easier.

Studies do indicate however, that even a small amount of weight gained is rarely lost again. This is why so many people slowly grow towards obesity over a long period of time. And that's why even gaining just a pound or two during the holidays can be detrimental for your long-term weight loss goals.

Thankfully there are actually many ways we can easily avert adding that extra pound or two this season. While reading the text below, keep in mind that the holidays can be very stressful, and additional stress usually makes it much more difficult to stick with your weight loss plans.

1. Stay Active During The Holidays

One of the best ways you can prevent yourself from adding additional weight anytime of the year is to simply stay active. The busy holiday season sometimes makes it very difficult to keep with our standard activity and exercise routines though. We get so wrapped up in all of the decorating, baking, and tree trimming that we skip our regular visits to the gym, or our daily walk around the block.

Thankfully many of the things we do for the busy holiday season can keep us physically active. Shopping is one excellent example of doing lots of walking around. Usually when we're cooking or cleaning the house to prepare for guests, we are on our feet and actively moving around too. While these activities may not be as beneficial as our standard exercise routines are, they are definitely better than nothing at all.

2. Don't Go To A Party Hungry

This is actually thought of as very old-fashioned advice, but it works extremely well. If you nibble a little bit on healthy foods before you go to a party or family gathering, you are less likely to overindulge in the sweets and fattening food which are available at the party.

If you go to a holiday party hungry, everything there will look even more scrumptious than normal. And you're much more likely to overfill your plate and stuff yourself regardless of how good or bad the food is for you. The simple and easy solution to avoiding this problem, is to make sure you eat a little bit of something healthy such as a fresh salad or some lean protein before you leave home.

3. Avoid The Food Table

This is a drastic tactic to keep from gaining weight during the holidays, and it's very difficult for most people to do. If you have the willpower though, try staying away from the food entirely when you're at a holiday party.

The reality of the holiday season of course, is that food is everywhere. Even if you avoid the buffet table, you most likely smell all the delicious dishes regardless of where you are. This makes avoiding the food entirely next to impossible, and that might make your holidays much less enjoyable too because you feel you're depriving yourself.

A better approach is to simply take less. This weight-loss strategy allows you to eat anything you would like during the holidays, as long as you only eat a very small amount. By allowing yourself to nibble at anything, you are not feeling deprived in any way. Keeping a rein on how much you eat however, will ensure that you do not gain extra weight.

The best way to make sure you are not eating too much is to use smaller plates. Instead of using a standard dinner plate for example, try using a salad plate or even a saucer instead. This allows you to fill your plate while still eating much less food at once. Generally, you'll need to take only one quarter to one half of a serving size you would normally take. Eat and enjoy your food without any feelings of guilt, but make sure to take your time while you're eating it so that you can enjoy it fully.

You'll also want to make sure at least 20 or 30 minutes has passed before you go and get yourself a second or third helping of food. It normally takes your body about 20 minutes before noticing whether it has had enough to eat or not, so the lapsed period of time in between plates is an essential piece of the weight-loss puzzle.

These are of course just a few of the things you can do to help maintain your weight loss success even during the holidays when all that fantastic food is everywhere around you. Keep in mind though, that these special holidays only come around once each year, so be sure to enjoy yourself and the season as well.

Sources:

New England Journal of Medicine (2000, March 23). A Prospective Study of Holiday Weight Gain. Retrieved December 8, 2008, from http://content.nejm.org/cgi/content/full/342/12/861