One simple trick is to bring your own healthy dish to share. Dessert is everywhere during the holiday season. This often leads to excessive sugar consumption, a common cause of weight gain Another trick is to savor the desserts you do indulge in, simply taking the time to eat them slowly — which may leave you feeling more satisfied and less likely to overdo it.

During the holidays, alcohol, soda , and other calorie-rich beverages are prevalent. These drinks 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 People tend to consume larger portions from big plates, which may lead to overeating 26 , 27 , Stepping on the scale regularly during the holidays can remind you of your weight goals, allowing you to take action before significant weight gain sets in.

Find a routine that works best for you. Some find it beneficial to check their weight daily, while others prefer once or twice a week. Try to find a health buddy who has similar weight goals, as this person can keep you motivated and accountable over the holidays.

Processed holiday foods — such as boxed mashed potatoes and stuffing — are more available than ever. While quick and easy, these foods often contain excess sugar and unhealthy fats that take a toll on your weight. To prevent weight gain, opt for whole foods and cook your meals from scratch.

If you have parties on the calendar, ask what foods will be served or bring your own dish. Holiday meals are sometimes served buffet-style, with several options to choose from in unlimited amounts. As the calories from multiple helpings can quickly contribute to weight gain, limit yourself to just one plate.

People often abandon their goals after this happens. While staying on top of your weight goals can feel daunting during the holiday season, multiple tips and tricks can help keep you healthy, happy, and weight-conscious during this time of year.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Losing or maintaining weight can be challenging, especially with so many tasty food options available.

Here are 11 foods that can contribute to weight…. Eating fast is a habit that can cause a lot of health issues, especially weight gain. Simply slowing down when eating could help you lose weight.

We'll review how long it takes to start gaining weight, including some strategies to get you started and a few things to be aware of along the way. Surgery can be an overwhelming and nerve-wracking experience. This article reviews weight gain after surgery, its main causes, and helpful tips to….

It can. Excess fat in your upper body can make breaking difficult and snoring more likely. Let's look at why and what you can do:. Weight loss after illness from COVID is more common.

But learn why some people might experience weight gain. This may be caused by bloating, which is a common symptom of ovulation. Learn about common side effects of IVIG and whether you can expect to gain weight while taking it.

Learn what conditions may lead to weight gain, hair loss, and fatigue, and what treatments may help. Sometimes you may be able to avoid weight gain on antipsychotics.

Let's look at what medications are most likely to cause weight gain and what you can…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Nutrition Evidence Based 20 Tips to Avoid Weight Gain During the Holidays. Eat the foods that you enjoy with confidence. This will allow you to feel more in control of your eating. If hoarding food ahead of a hosted meal sounds a tad awkward, bring a to-go box to fill later on, and fill it mentally before you make up your dinner plate.

She recommends keeping at least three tools in your back pocket to help you calm down, including one that you can do anytime, anywhere. For instance, deep breathing or meditation can be helpful before you sit down to a holiday meal or whenever you need a break from the festivities — just slip into the restroom and do your thing.

RELATED: The 10 Best Foods to Fight Stress. Practicing mindfulness throughout the day can set the stage for mindful eating during mealtimes, says Hartley. Taking care of these needs can help you sidestep the mindless eating we sometimes do for comfort.

Do not try to compensate for over-eating by skipping your next meal. This likely will create a vicious cycle of restricting and then over-eating. Part of eating mindfully is appreciating your very favorite dishes.

Actively trying to avoid foods you genuinely enjoy only makes you think about those foods more. That feeling of deprivation puts you at increased risk of eating more of the food than you would have eaten if you simply gave yourself permission to eat the food mindfully from the start.

When possible, try to incorporate a good balance of starch, protein, fat and fiber at meals, suggests Cordella.

A side salad with beans or some grilled chicken and sautéed veggies are great additions to any pasta meal. These are great ways to balance your meals but remember if this doesn't happen at every single meal it is not the end of the world.

A post shared by NewYork-Presbyterian Hospital nyphospital. But mindful eating can still be a helpful tool. Practicing mindful eating during the holidays may even improve your eating habits in general.

Additional reporting by Deborah Shapiro. Learn more about how to make snacking a healthy habit from NewYork-Presbyterian Health Matters. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.

We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All. Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All.

It is easy to deviate from structured mealtimes and usual exercise in the name of celebration. Some suggestions: egg-white omelets, Greek yogurt, and protein shakes. While we may not be out late at large holiday events this year, the pandemic has disrupted sleep routines. Too little sleep or nonrestorative sleep may stimulate weight gain-inducing hormones.

Many people enjoy a few more drinks than their norm over the holidays, but a significant increase in alcohol—especially mixed drinks with high-sugar content—can lead to increased caloric intake.

If you choose to drink, sticking to clear liquors with club soda while limiting beer, wine, and mixed drinks is a good approach, in moderation. Having a protein-rich snack like a shake or bar an hour before a holiday meal will allow for more self-control.

This can induce relaxation and help you keep your full attention on your plate, rather than your to-do list. Several studies show that those who engage in mindful eating practices are less likely to gain weight 8 , 9.

This is because those who do not sleep enough tend to be hungrier , consume more calories, and exercise less 10 , 11 , 12 , Sleep restriction may increase your hunger hormone levels, ultimately leading to higher calorie intake.

Additionally, inadequate sleep has been linked to lower metabolism. This may be caused by alterations in your circadian rhythm — a biological clock that regulates many of your bodily functions 10 , Chronically high cortisol levels may cause weight gain, as they have been linked to greater food intake 15 , Additionally, a stressful lifestyle may cause more cravings for junk food Plenty of techniques can help you reduce stress.

Some options include exercise, meditation, yoga, and deep breathing. Holiday meals are typically rich in carbs but low in protein.

In fact, eating protein with meals may automatically reduce calorie intake by reducing hunger and appetite Protein is also beneficial for weight control because it increases your metabolism and levels of appetite-reducing hormones For these weight-management benefits, you should include at least 1 ounce 25—30 grams of protein in each meal Fiber is another important nutrient that induces fullness.

Some studies show that increased dietary fiber can reduce total calorie intake, which may help prevent weight gain over the holidays 21 , Unfortunately, many common holiday foods lack adequate amounts of fiber. Do your best to eat fiber-rich foods , such as vegetables, fruits, legumes, whole grains, nuts, and seeds.

Even small bites of holiday dishes can add up in calories. It can be easy to overeat — or focus on fattening , high-calorie foods — at holiday parties. However, you have control over what you consume. One simple trick is to bring your own healthy dish to share.

Dessert is everywhere during the holiday season. This often leads to excessive sugar consumption, a common cause of weight gain Another trick is to savor the desserts you do indulge in, simply taking the time to eat them slowly — which may leave you feeling more satisfied and less likely to overdo it.

During the holidays, alcohol, soda , and other calorie-rich beverages are prevalent. These drinks 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 People tend to consume larger portions from big plates, which may lead to overeating 26 , 27 , Stepping on the scale regularly during the holidays can remind you of your weight goals, allowing you to take action before significant weight gain sets in.

Find a routine that works best for you. Some find it beneficial to check their weight daily, while others prefer once or twice a week. Try to find a health buddy who has similar weight goals, as this person can keep you motivated and accountable over the holidays.

Processed holiday foods — such as boxed mashed potatoes and stuffing — are more available than ever. While quick and easy, these foods often contain excess sugar and unhealthy fats that take a toll on your weight.

To prevent weight gain, opt for whole foods and cook your meals from scratch. If you have parties on the calendar, ask what foods will be served or bring your own dish. Holiday meals are sometimes served buffet-style, with several options to choose from in unlimited amounts.

As the calories from multiple helpings can quickly contribute to weight gain, limit yourself to just one plate. People often abandon their goals after this happens.

While staying on top of your weight goals can feel daunting during the holiday season, multiple tips and tricks can help keep you healthy, happy, and weight-conscious during this time of year.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Losing or maintaining weight can be challenging, especially with so many tasty food options available. Here are 11 foods that can contribute to weight…. Eating fast is a habit that can cause a lot of health issues, especially weight gain.

Simply slowing down when eating could help you lose weight. We'll review how long it takes to start gaining weight, including some strategies to get you started and a few things to be aware of along the way. Surgery can be an overwhelming and nerve-wracking experience.

This article reviews weight gain after surgery, its main causes, and helpful tips to…. It can. Excess fat in your upper body can make breaking difficult and snoring more likely. Let's look at why and what you can do:. Weight loss after illness from COVID is more common. But learn why some people might experience weight gain.

This may be caused by bloating, which is a common symptom of ovulation. Learn about common side effects of IVIG and whether you can expect to gain weight while taking it.

Learn what conditions may lead to weight gain, hair loss, and fatigue, and what treatments may help. Sometimes you may be able to avoid weight gain on antipsychotics. Let's look at what medications are most likely to cause weight gain and what you can…. A Quiz for Teens Are You a Workaholic?

How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 20 Tips to Avoid Weight Gain During the Holidays. And studies suggest that having a pre-planned strategy could help double your chance of success 3.

Bring an appetizer or dish, as well as a healthier dessert option to the party. Knowing you have food you can rely on will help you moderate your overall intake. Planning ahead on the holidays will allow you the maximum amount of stability for your diet while still allowing you to indulge a little.

And if traveling, keep healthy snacks on hand. Protein bars, jerky, and nuts can be great travel companions! Don't allow yourself to get too hungry. There is no way you're going to stick to your plan or make good decisions if you show up to an event or meal starving. Make sure you are eating throughout the day and choose more foods that promote better appetite control, like high-fiber foods, lean proteins and healthy fats.

Load up on produce to keep you feeling full, and boost your overall nutrition intake. Many veggies and fruits are very low in calories and high in fiber and key nutrients - doing wonders for your appetite, energy, and mood 4 , 5. Aim to stack half of your plate with non-starchy veggies and fruit when available.

Think carrot sticks, leafy green salads, and fruit salads. The phrase "everything in moderation", gets thrown around a lot; probably because it has merit. Constantly saying no when you want to say yes can result in feelings of restriction.

Too much restriction can result in a restriction and binge cycle with eating. Once this pattern takes place, it can be challenging to break and really impair your relationship with food.

Another negative impact of repeatedly saying no is starting to decline social invitations or avoid going out because you don't want to be tempted by food.

Not only is this further damaging your relationship with food but it can have serious consequences on your mental health.

This doesn't mean you to accept absolutely everything that's offered to you but accepting what you want to eat with your health in mind can actually make it easier to say no when you're not hungry or something doesn't sound good. This may be because you know that at the next event or next time less nutritious options are served you can say yes to what you want and leave what you don't without needing.

We all have seasonal treats that we look forward to each year, whether it is thanksgiving dinner, a piece of pumpkin pie, or your mom's homemade cinnamon rolls. And there is nothing wrong with indulging a little. The trick is to choose things you enjoy and not say yes to everything just because it's there.

Instead of using the time of year as an excuse to treat yourself whenever the opportunity arises, consider prioritizing your favorites and being more strategic. This is especially true when wondering about the holiday buffet line or event—allow yourself to enjoy your favorite foods and skip the rest to cut out the calories you care less about.

Alcohol can wreak havoc on a healthy diet by adding excess calories and lowering your inhibitions - leading to decreased willpower and less give AF overall.

Not to mention, binge drinking may slow your metabolism, promoting more body fat storage, and cause your appetite and blood sugar to be slightly out of whack the day after. But it is possible to enjoy a few cocktails and stay on track.

Your best bet is to just drink less, and alternate between low calorie cocktails and water. Here are some options to look for and some to avoid:.

Staying active or even increasing your physical activity this time of year is one way to counteract the extra calories you might be consuming. The key to weight loss is to eat a calorie deficit - so it's a no brainier, if you are eating more, you should consider burning a few more calories as well.

But this doesn't mean you should have to hop on the treadmill after every "cheat" or high-calorie meal, or that you should use exercise as an excuse to eat whatever you want. Remember it is much harder to exercise off a few hundred calories than it is to consume them.

And using exercise as a way to counteract food intake is a dangerous pathway to disordered eating. Instead, do your best to stay on track with eating and focus on staying active this time of year to keep yourself feeling energized and motivated.

Even just staying busy can help. Cutting calories can have you constantly thinking about food. And the fear of temptation can make you want to cut yourself off from social engagements.

But studies suggest keeping your mind active, especially while dieting, can strengthen your willpower 8. Holidays can be a stressful time of year for most, and stress can inhibit your progress when it comes to weight loss and sticking to your diet in general.