Holidays are all about sweets, lots of food, and weight gain. With a little extra care and mindful eating, you can avoid those extra calories. Check out the following slides for tips to avoid holiday weight gain –

1. 14 Tips
to Avoid Weight
Gain during Holidays
At an average,
Americans gain
one to five pounds
between
Thanksgiving
and the New
Year's Day.

2. Holidays are one of the biggest contributing factors
to your total yearly weight gain. This is particularly
valid for individuals who are already overweight.
Studies reveal that Americans gain one to five
pounds between Thanksgiving and the New Year's
Day, a six-week span flooded with festivities and
sessions of eating and drinking.
Every year, holiday season with all its tasty treats
poses a threat to your weight-loss goals. But, there
are ways you can navigate the holidays without
gaining a single extra pound. And if you’re
determined, not only can you prevent weight gain,
also cut extra fat and mass during the festive season.
Introduction

3. Activities like staring the TV screen for
hours or binge sleeping are common
during holidays. Staying idle adds to
weight gain, particularly whenever
joined by overeating (and that has
been proved by countless studies.)
Participating in some kind of physical
activity could help in weight
management and weight loss.
Something as basic as a morning or
evening walk with family can help you
control your weight.
Be Active with your Loved Ones

4. Mind your Snack
Be aware of what you are eating. It's
always better to abstain from snacking
altogether. You can always have healthy
snacks such as – dry fruits and nuts - to
calm your cravings. You can have them
raw, roasted or salted – as per your
preference.

5. Eat Mindfully
People who eat while distracted are bound
to overeat. Eat mindfully, chew down every
bite, and eat slowly. Avoid gulping down
water while having your meal.
When you are eating, just eat. Just focus on
eating. There should be no place for
distractions like work and gadgets while you
are busy on your plate.

6. Portion Size Matters
In general, those who eat larger
portions will easily put on
weight. Therefore, the ideal
approach to avoid weight gain is
to control your portion sizes.
One simple way to do that is to
use smaller plates.

7. Processed Foods?? No, No
While boxed mashed potatoes
and stuffing are quick and easy,
they often contain an
abundance of sugar and
unhealthy fats that have a
negative impact on your body
weight.
To prevent weight issues, cook
your meals. And avoid canned
and packaged food.

8. Say No to Seconds
With holiday dinners now being
served in buffet-style, it is no
surprise when individuals get
themselves a second serve —
and perhaps a third serve, too.
As the calories from numerous
helpings can rapidly add to
weight gain, restrict yourself to
only one serve only.

9. Don’t Forget the Protein
It's imperative to
have adequate
amount of protein
with each meal as it
promotes the
feeling of fullness
and helps in weight
maintenance.

10. Fiber is the Key
Fiber is a significant
supplement when it comes
to weight management.
Studies show that
expanded dietary fiber can
decrease absolute calorie
intake, which may help
avoid weight increase over
the holiday season.

11. Limit the Dessert Intake
Dessert is everywhere
during the holiday
season. These food
items contain excessive
sugar, which is a
common cause of weight
gain. Instead of eating
every treat in sight, just
focus on your favorites
and ditch the rest.

12. Be Aware of Beverages
On a festive dinner, liquor and
soda are a must. Hosts simply
cannot avoid these unhealthy
beverages. These beverages
often contain a lot of sugar and
added calories that cause weight
gain.
In case you're attending a party
or dinner, avoid or limit your
intakes to control your weight.

13. Mark your Weight Regularly
Stepping on weighing
scale every day can
help you remember
your weight
objectives and make
a move before critical
weight gain sets in.

14. Have Sufficient Sleep
Sleep deprivation, which
is very common during
the holidays and festivals,
may also cause weight
gain. Not getting enough
sleep increases your
hunger and cravings, and
that’s how you devour
more calories and gain
weight.

15. Control your Stress
Those in stress have elevated
levels of cortisol, a hormone
that has a close link with
weight gain. When you are in
stress – you often eat like the
Incredible Hulk. Activities like
exercise, meditation, yoga, and
deep breathing can assist you
in dealing with stress and
weight issues.

16. Conclusion
Often it has been seen time and again
that people’s casual attitude leads to
the abandonment of their health and
weight loss goals. To stay on track, it's
essential to just keep moving forward
and staying on the healthy side
whenever you eat.

17. THANK YOU
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