One Simple Rule to Avoid Weight Gain Over the Winter Holidays

The holidays are a time for celebration, but for many people they can also be a time of frustration over unwanted weight gain. Whether it’s because usual routines are disrupted or just more opportunities to eat unhealthy foods, the pressure can be overwhelming. However, it is possible to enjoy the holidays without gaining weight—you just need to know how to do it! Adequate protein intake can help you avoid weight gain and consume fewer calories without restricting your favorite holiday foods. Protein is essential to fuel your metabolism, and it can prevent overeating and excessive consumption of sugar and fats. So if you want to avoid the holiday weight gain this season, make sure to include plenty of protein in your diet!

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Before I share my tips with you, it’s worth taking a minute to understand that having rigid expectations to meet your weight loss goals or prevent weight gain altogether over the winter season can oftentimes cause more stress than is necessary. If you fuel your body properly and show it respect during the majority of the year, it’s perfectly healthy to enjoy your favorite holiday treats with friends and family.

So let’s find out how protein can help you enjoy the winter holidays while you maintain weight goals!

The Power of Protein

Protein is crucial for your health, and that of your metabolism. It helps build and maintain lean muscle which keeps the fire burning inside your body’s hard-working metabolic furnace (1). It’s the absolute key if your goal is weight loss. Protein also provides individual building blocks, or amino acids, that provide the components of DNA and drive essential cellular functions. 

Protein makes the food you eat feel more satisfying—that is, makes you feel full, and can keep you feeling fuller for longer. I recommend making protein the main focus of meals, and to include a source every time you eat. This helps satisfy hunger, and makes sure you get enough protein to meet your needs. Everyone’s protein requirements vary based on body size and composition, age, and activity level.

Protein-rich foods such as eggs, meat, poultry, fish, and nuts & seeds are also generally pretty nutrient dense too. They supply your body with enough B vitamins, iron, and minerals like zinc, phosphorus, and magnesium. So when you add protein in favor of foods full of empty calories, you get the benefit of extra nutrition that your body needs in fewer calories.

Learn more: How Much Protein Do You Really Need? 

How to Enjoy the Holidays with Food (And Still Stay on Track)

Here are several easy ways to navigate holiday parties if you’re trying to avoid holiday weight gain:

Don’t skip meals to ‘save up’ for a big holiday dinner

Heading to a holiday gathering with an empty stomach is a recipe disaster, in more ways than one. Not only will you be way more likely to overeat, but it’s much harder to meet your protein needs when not eating balanced meals throughout the day—thus slowing down that metabolic fire you’re trying to keep burning.

Stick to your regular meals beforehand, and try not to head to your destination super hungry—have a snack if you need to! Greek yogurt with fruit, or a couple hard-boiled eggs are great if you’re short on time. You’ll still have plenty of room for festive foods, but be able to be a little more discerning about which ones to choose.

Listen: Ayurvedic Foods to Stay Healthy During the Holidays

Start your day with a high-protein breakfast

A protein-rich breakfast is my go-to any time of year—for benefits like better energy, fewer cravings, and plenty of fuel to keep my metabolism high. And during the holiday season is no different. In fact, a protein-rich breakfast is probably more important during the holidays to mitigate weight gain.

Aim for about 25-35 grams of lean protein to start your day. For example:

  • Greek yogurt with fruit
  • Hummus with chopped vegetables
  • Hard-boiled egg
  • Cubed cheddar cheese
  • Pumpkin seeds

Adequate protein can help with weight loss. In one study, participants ate either an egg breakfast or a bagel for breakfast. Researchers found that the group who had eggs for breakfast—which are a good source of protein—reported feeling more satisfied and less hungry, which continued throughout the day (2). They also found that having eggs for breakfast seemed to reduce calorie intake for the next 36 hours.

Or, try these: 4 High-Protein Recipes to Help You Lose More Weight 

Look for protein at the table

I’m not one to set strict rules during special occasions where the focus is on making memories—however, there are a few things I’m mindful of during any outing. Look for lean sources of protein first—maybe it’s a smoked salmon appetizer, roasted turkey at dinner, or even a shrimp cocktail. Get your fill of protein first and foremost.

Protein also helps you lose fat, not muscle. In one study, women who ate a high-protein diet and exercised regularly were able to lose more fat and preserve more muscle than those who didn’t eat as much protein (3).

If you have a sweet tooth and know you want to indulge in dessert later, you can cut down (or decline altogether) some of the more starchy side dishes, like mashed potatoes, stuffing, or candied yams. Swap these for a winter salad or any other veggie on the menu.

Post-Holiday Recovery: What’s Your Weight Loss Type?

Be mindful of liquid calories

The holidays are often synonymous with beverages of all kinds—eggnog, spiced cider, champagne, and festive cocktails. The downside to all these tasty drinks is that they’re filled with sugar, and often alcohol, that can mess with your hormones and blood sugar levels (4). A couple too many and you’re more likely to continue drinking and snacking throughout the night, which can make it that much harder to get back on track the next day.

Enjoy a glass or two of your drink of choice in moderation, but then consider switching to sparkling water with a splash of citrus. It’s calorie free and will actually help you stay hydrated, instead of tanking your hormones and driving up your appetite.

Give in to your cravings, but know when to say no thanks

The majority of your year may be all about balance—finding that sweet spot between maintaining a healthy lifestyle while still enjoying your comfort foods every now and then. But the holiday season is a little different, and it’s unrealistic to ask yourself to abstain completely. So here’s what I recommend.

First, give yourself permission to enjoy your favorites. Love grandma’s ooey gooey brownies, or your aunt’s infamous pumpkin pie? Go for it!  But where you should consider saying ‘no’ are occasions like sugar cookies in the breakroom, or the dollar store seasonal candy dropped off at your kids’ school. Enjoy your holiday favorites and leave the guilt behind, but don’t feel like you have to say ‘yes’ to everything.

Read: Ayurvedic Rules for Winter Self-Care

Is there a ‘normal’ amount of holiday weight gain?

According to a study looking at holiday weight gain in just under 3,000 people, the average person usually gains about a pound (or 0.7% of your average weight during the year) (5). That’s far less than sensationalized headlines lead you to believe. 

But when you consider that a lot of holiday foods trigger bloating and water retention, it’s easy to see how this number gets a little…inflated. No pun intended.

In short, show yourself some grace this holiday season Remember that once you get back to your regular routine and eating habits, that extra pound or so will likely recede and you’ll be back on track soon. It’s still a great idea to follow your normal exercise routine when possible—you’ll not only feel better, but be able to weather holiday indulgences a lot better too.

A healthier holiday season

Although the holidays are a time to enjoy delicious foods with friends and family, many of us worry about packing on extra pounds. Fortunately, by making protein a priority during holiday meals, you can actually help prevent weight gain. Adequate protein intake before party foods or dessert can help keep you satisfied and reduce cravings for high-calorie, sugary foods. So this holiday season, fill your plate with lean proteins and enjoy all of your favorite holiday dishes without having to worry about packing on the pounds. Use these tips to eat more protein during the holidays to avoid weight gain and still meet your fitness goals.

Resources 

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793233/
  2. https://pubmed.ncbi.nlm.nih.gov/16373948/ 
  3. https://www.nih.gov/news-events/nih-research-matters/protein-consumption-linked-longevity
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5513689/
  5. https://www.nejm.org/doi/full/10.1056/nejmc1602012Â