Tips to Avoid The Holiday Weight Gain

nutrition Dec 22, 2017

Christmas is almost here!! This is one of my favorite times of the year because I get to travel back home to spend time with my family and friends for the holidays. 

One of the most common questions I get from my clients is, "How do I prevent weight gain over the Holidays?" I know this can be challenging especially if you are traveling like I do every year. So I thought I would give you a list of 10 tips that I use to get through the Holidays. Don't worry, you can still use this list if you're not traveling.

Tips to avoid the Holiday weight gain:

  1. Pack a few healthy snacks for the road or plane ride so you're not tempted to buy snacks on the go.
    • Examples:
      • Nuts
      • Jerky
      • Granola 
      • KIND bars
      • Pretzels
      • Nut butter single packs
      • Seeds (pumpkin, sunflower, etc.)
      • Protein shake 
  2. I ALWAYS ALWAYS take my swell water bottle everywhere. For me, it's easier to get my water intake if I have it in front of me. Otherwise, it's out of sight out of mind.
  3. Plan out your trip. Find out what the menu looks like for the week/weekend and plan accordingly. If you know that a meal doesn't fit your dietary needs or know that wherever you're going doesn't have what you usually eat, you can make a list of food to get ahead of time. Stop at a store near your destination and pick up a few things to have on hand. I do this every time for my breakfasts and/or lunch because I know that my stomach can't handle certain foods such as gluten or dairy. I like to at least have bananas, nut butter, and oatmeal on hand. It's quick and easy. It's easier to do this if you are staying at a hotel with a mini fridge, however you can still plan around it wherever you stay. When I go home I even offer to cook some meals. One, it gives my mom a break and two, I get to choose what goes in the meal. This may or may not work for you, but give it a try and see what you think. 
  4. Out of all days, this is NOT the time to skip a meal or skimp on water. You will be eating sugar cookies all day. We all know when we're super hungry, we crave anything and everything, especially sugar. Sugar stimulates your brain and gives you that feel-good feeling. Once that feeling is gone, you feel blah and you want more and more and more. The more stable your blood sugar is, the less you will crave those sweets. So eat your balanced meals and drink your water!
  5. Don't restrict yourself too much. Remember, it's a lifestyle so you're ALLOWED to enjoy a glass of wine or a cookie or two. I'm not the bad guy here telling you to stay away! It's all about balance. Just don't over do it. I think the more we tell our brain, "No you can't have that", the more we actually want it and end up eating it. Confession moment: I have or had an addiction to Oreos. I mean common, there oreos! Who doesn't?! I used to restrict myself so much that when I would get to eat them I would eat a whole row or two, seriously. However, I noticed when I allowed myself to have one here or there that I didn't crave them as much. Everyone is different, but let's face it, you're not going to just cut something out for the rest of your life. It's unrealistic and we're here for the long run, not some quick fix. Am I right?!
  6. Get busy! Don't just sit around. I know this is vacation, but moving around will help distract your mind and will keep you from binging. Go for a walk, help out around the house, play a game, whatever it is that you or your family does for the Holidays, ask to be a part of it. 
  7. Make a few treats to bring that are suitable to your dietary needs. For example, make treats that are gluten and dairy free or vegan, etc. That way, you know ahead of time that you have a healthy option to choose from and aren't tempted to choose something else. 
  8. Okay, I know this one may seem a little silly, but it may help. If you plan on wearing a tight dress or outfit, you probably wouldn't want to eat a lot of sweets or foods that make you bloated, right? So, maybe you can use that as accountability
  9. Ask a friend or spouse to hold you accountable or to choose healthy options with you if you have a hard time holding back. 
  10. Have fun and don't beat yourself up over it if you end up binging or eating something you shouldn't. All that matters is that you get back on track when you get home and don't give up. It happens! It's called life!


That's all for now! Thanks for reading.

Merry Christmas and Happy New Year!

XO Courtney Marie


Photo credit: Reflections Portraits


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