5 Factors That Contribute to Weight Gain during the Holiday Season & How to Avoid Them

Written by Yvonne Bishop

The 5 Factors That Contribute to Weight Gain during the Holiday Season are:

  • Food Gifts
  • Traditional Foods
  • Holiday Functions
  • Less Time for Exercise
  • The “Binge Now, Lose Later” Mindset

 Ideas for Food Gifts

Working in corporate fitness for over 24 years I’ve seen a lot of unhealthy foods gifted to offices over the seasons.  I’m happy to report that more of my clients are donating their high calorie gifts to food banks and shelters.  If you receive something that you just can’t part with I recommend placing it in the freezer and taking a small amount out throughout the year or when you have a lot of people to share it with responsibly.

Traditional Foods

This can be a tricky one, especially if you’re like my mother who will ONLY make my favorites during the holidays – and no exceptions! L   If homemade soups are popular, such as clam chowder and borscht, try skipping the heavy cream.  Another favorite of mine is stuffing with sweet potatoes and marshmallows on top.  Now that I’m gluten free and prefer not to add all the sugar we are making sweet potato quinoa stuffing.  Utilize herbs, spices, garlic and lemon juice; these are calorie-free gifts from Mother Nature that will completely change the dish.

Embrace the past by making a nod to the history of the recipe and updating it for today.  Who knows, this could be the new favorite and if it is healthier, you are doing a favor to your family recipe for generations to come.

Eating Smart at Holiday Parties

Before going out to the party have a nutritious nibble or small snack. Never go to the party hungry! Give yourself permission to taste the holiday treats-but practice portion control. If you are the host/hostess be sure to prepare some healthier alternatives amongst the holiday treats. If you are taking something to a potluck or party, try a nutritious appetizer such as a plate of raw veggies with light dip, a fresh fruit platter, hummus and whole wheat pita, or bruschetta and whole wheat baguette. Keep your hands occupied with a glass of water, mineral water, or club soda in one hand and a plate of the healthiest goodies you can find in the other. Distance yourself from the food table. Remember to mingle more than you munch!

Make the Time for your Workouts

Exercise is non-negotiable – especially during the holidays.  Even if you only make time for 30 minutes you will set yourself up for healthier, more mindful eating during the day.  Try exercising first thing in the morning because as the day goes on it can be harder to squeeze it in.

Change your Mindset

The only person controlling emotional eating is you.  Whether you believe it or not, you are the only person that has control over your thoughts and actions.  Take control of yourself and your thoughts.  There is significant influence and constructive power in positive thinking.  Once you have a powerful, positive mindset and attitude – nothing can stop you.  Remind yourself that prevention is easier than trying to diet and exercise away extra pounds. Be aware of emotional eating during the holidays. Try writing down what you eat to increase awareness and keep you on track.

Emotional/stress eating will do nothing for you but stress you out later and sometimes lead to stress eating.  This is not a good cycle.  When you are stressed, go for a walk, call a friend, paint your nails, take a bath, clean the house, drink an herbal tea and distract yourself.  You deserve to find joy and happiness during the holiday season!

Happy holidays everyone!

Yvonne

Click here to visit Yvonne's website for information, ideas, and products to stay healthy and to help balance your pH.

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Yvonne is the owner of Essence of Health located in Laguna Beach.  She graduated from the University of Alberta with her degree in Nutrition and Food Science.  Originally from Calgary, this Canadian brings with her over 23 years in the fitness industry working in both corporate and private arenas.  She is very passionate about health and loves sharing that passion with everyone around her. Yvonne's complimentary background in fitness AND nutrition enables her to bring the latest phenomenon's in the industry to her clients, making Essence of Health the most unique studio in Laguna.  Exercise and nutrition is a partnership and by addressing both you get the best results; KNOWLEDGE + ACTION = RESULTS.  Yvonne helps you transform your mindset, body, and life!