Staying Healthy During the Holidays

No matter which holiday you and your family celebrate, we all share a season of joy, togetherness, and celebration from the end of October through January. But wouldn't it be great to enjoy the holiday season without fear of holiday weight gain?

Turns out, the average seasonal weight gain isn't usually as much as people think: studies show that it ranges from .08 to just under 2 pounds. Knowing this, you can feel more positive and empowered during the holidays, confident that you can still enjoy the season while sticking to your health goals. Read on to learn some tips that will make staying healthy during the holidays even easier.

Prioritize Mindful Eating

Some foods, including sugary, salty, and processed snack foods, encourage mindless eating, and avoiding them is an important concept in avoiding holiday weight gain. On the other hand, mindful eating encourages us to enjoy every bite of food and be confident we're nourishing our bodies, minds, and spirits.

What is mindful eating? It involves listening to your body and stopping when you're full. It also means choosing foods that provide both nutrition and good taste, considering where your food comes from, and, above all, eating with others at set times and places, not eating alone at random times and places. To eat mindfully, you should focus only on eating, not multitasking (those who eat lunch at their desks–take heed!).

Stay Hydrated

Did you know that sometimes our bodies mistake thirst for hunger? If you drink sufficient water during the day, you'll be able to keep up your energy levels and cut down on temptations to snack on low-nutrition foods.

According to Harvard Health, most people should drink between four to six cups of plain water a day for good health. Other non-caloric beverages can also provide water. Try carrying a water bottle and also using your phone or fitness tracker to set reminders to drink water. Drinking enough water will help boost your energy levels and reduce your chance of snacking when you're actually thirsty, not hungry. And, when you go to holiday gatherings, try sparkling water or naturally flavored water instead of alcoholic or sweet beverages—or, have a glass of water in between each alcoholic beverage, and limit it to 2-3 drinks.

Balance Indulgence with Nutrient-Rich Foods

When we eat whole, natural foods, our bodies can easily judge when we're full. Foods that are high in sugar, salt, and fat or that are processed in ways that provide too many empty calories encourage overeating. If you're at a holiday event, choose fruits and vegetables and eat enough protein.

Make sure you don’t go to an event on an empty stomach, either. A protein bar beforehand can help you feel full, allowing you to enjoy holiday treats in moderation. Your body will be glad to indulge but thank you for focusing on nutritious foods with plenty of protein.

Find Fun Ways to Stay Active

Colder weather brings opportunities for physical activity with fun sports like ice skating, snowboarding, or skiing. Walking and running also become a little easier in cooler weather, but be sure to take care with slippery, icy conditions.

Holiday parties or get-togethers can be more fun with dancing, party games, and group activities. If you're used to falling into a food coma after those big holiday dinners, getting up after a meal and going for a walk can help you better digest the meal; it will also burn calories while reducing stress.

Prioritize Rest and Sleep

After-work events and celebrations can mean we miss some bedtimes, but getting enough rest is crucial for staying well and fit over the holidays. Staying active will help you get enough sleep, as will avoiding caffeinated drinks, heavy desserts, and alcohol.

Create a good sleep environment and try to stick to regular sleep and wake times that enable you to get at least 7 to 8 hours of sleep a night.

Manage Stress and Stay Mentally Energized

Some people seem to go into overdrive over the holidays, but the majority of us can easily become overwhelmed and stressed out by demands on our time, feelings of guilt over gift-giving, and exhaustion from traveling.

Take time this year to identify and manage your holiday stressors so you can stay on top of your mental health. You can also reduce stress by working to respect differences with family members and release the need to always be right. Don't be afraid to set boundaries and take time for yourself.

Also, if you feel the "holiday blues," reach out for help. And if you have lost someone, give yourself time to honor your losses and respect your feelings of sadness.

Stay Connected with Loved Ones

Spending time with family and friends over the holidays is one of the reasons we look forward to this time of year. Having fun and socializing is a critical component of wellness. Our busy lives and work commitments can lead us to shortchange our loved ones throughout the year. Take time during the holidays to reach out to your loved ones and consider creating new traditions like attending holiday concerts or organizing donations for those who are in need.

Set Realistic Goals and Intentions

It's probably not realistic to decide to lose a large amount of weight over the holidays, but you can set a realistic and achievable goal of not letting delicious foods and holiday celebrations with alcohol cause harm.

Focus on small actions that can add up to a big difference. If you know you're going to have a holiday event, try to eat healthy meals and snacks earlier in the day and stay hydrated.

If you eat several holiday cookies at an event, don't beat yourself up. Simply return to your healthy eating habits the next day. Be flexible and compassionate with yourself. It isn't perfection, but small actions every day that contribute the most to our wellness and happiness.

Mindful Choices for a Healthier Holiday Season

The holidays bring joy, but also stress. They break our daily routine with parties, and change the way our homes, communities, and places of work look with festive decorations. Being mindful of what we're eating, what we're doing, and how we are spending our time can support staying healthy during the holidays and into the new year.