How to avoid weight gain during the holidays


Keep your Routine the Same

You might want to change your routine during the holidays. Going to bed later, waking up later, not exercising, not eating nutrient rich foods; but, this is NOT WHAT YOU WANT TO DO.

try to keep your routine the same, which will again relax your mind and body.

Practice Mindful Eating

We tend to indulge throughout the 1.5 months of the holidays and enter the new year having to start from ground zero.

Being more aware of what you’re putting in your body will help reduce overindulgence.

one way to eat mindfully is to eat slowly and chew your food thoroughly, which will allow you to better recognize your body's signals of fullness and consume fewer calories.

It can also be helpful to take a few deep breaths before you start eating. This can induce relaxation and help you keep your full attention on your plate, rather than your to-do list.

Focus on Fiber

  1. Fiber is another nutrient that induces fullness

    Some studies show that increased dietary fiber can reduce total calorie intake, which may be a method to prevent weight gain over the holidays

    Fiberous foods

    • Fruits. Fiber-rich fruits include: bananas, oranges, apples, mangoes, strawberries, raspberries.

    • Vegetables. Generally, the darker the color, the higher the fiber content. ...

    • Beans & Legumes. Beans and legumes are flavorful, fiber-filled additions to salads, soups, and chilis. ...

    • Breads & Grains

    Consume more PROTEIN

    Protein is another macronutrient food that is very filling which can aid in overeating

    • Chicken Breast

    • Turkey Breast

    • Lean ground beef/turkey (93/7 or LEANER)

    • Protein Powder

    • Protein Bars (Quest, One Nutrition Bars, PowerCrunch Bars)

    • Steak

    • Vegan Options (Morning Star brands, Gardein)

      • Seitan.

      • Tofu, Tempeh and Edamame. ...

      • Lentils. ...

      • Chickpeas and Most Varieties of Beans. ...

      • Nutritional Yeast. ...

      • Spelt and Teff. ...

      • Hempseed. ...

      • Green Peas.

    • Protein Grains (quinoa, oats, brown rice)

You don’t have to refrain from DESSERTS

You don’t have to eat every dessert in sight. Instead pick the ones you truly enjoy.

Savor the desserts you do indulge in, which may leave you feeling more satisfied and less likely to overdo dessert.

To savor desserts, eat them slowly and mindfully so you can really taste and enjoy them.

Make sure you’re getting sleep

Sleep deprivation is quite common during the holidays, and it may cause weight gain.

This is because those who do not sleep enough tend to be hungrier, consume more calories and get less physical activity

Reduce calories in recipes


  • Replace butter with applesauce, mashed banana or pumpkin puree.

  • Instead of sugar, use a lower-calorie substitute such as stevia, erythritol or xylitol.

  • Add dried fruit instead of chocolate chips or candies.

  • Flavor recipes with extracts like vanilla, almond and peppermint instead of butter and sugar.


  • Flavor dishes with herbs and spices instead of butter

  • Use cooking methods such as baking, steaming or grilling instead of frying

  • Substitute low-fat or skim milk for heavy cream

  • Replace cream cheese, sour cream and mayo with Greek yogurt


  • Use club soda or sparkling water in place of sweetened beverages.

  • Flavor drinks with freshly squeezed lemon or lime rather than sugar. Cinnamon can also add flavor to holiday-themed beverages.

  • In dairy-based drinks, use low-fat or skim milk in place of heavy cream.

Don’t waste your calories on empty LIQUID CALORIES

The holidays are a time when alcohol, soda and other sweetened beverages are readily available.

These beverages can contribute a significant amount of sugar and empty calories to your diet, which can cause weight gain.

Additionally, alcohol consumption is often linked to increased appetite and is a risk factor for weight gain.

If you're trying to control your weight, it is best to LIMIT (does not mean avoid) liquid calories during the holidays — and all year long, for that matter.