The holidays are a great time – family, friends, presents, fun times to share and memories to make. But it can also be a challenging time if you are trying to lose weight.
How do you avoid gaining weight during the holidays?
End-of-year parties, family gatherings, Christmas parties – food (and lots of it!) seems to be everywhere. Plus, it can be tempting to jettison your normal routine as you catch up with loved ones or treat yourself to a few days away.
All this can make it difficult to stick to your healthy eating plan or stay active. But don’t worry! We have the tools and tips to help you succeed.
The science behind weight gain during the vacations
Longitudinal studies show that everyone gains a little bit of weight each year – on average – (0.4-1kg), but that this happens faster during certain periods, such as during the Christmas vacations.
Studies of weight gain during the holidays show a consistent weight gain of 0.5-1kg – and this weight gain is not always lost in the months after Christmas.
While this may seem like only a small weight gain, it can add up to a 5-10 kg increase in body weight over 10 years. This makes the holidays a high-risk time for weight gain.
On Christmas Day alone, some people can ingest as many as 6,000 calories – three times the recommended daily allowance.
Here are some quick and easy steps you can take to avoid gaining weight during the holidays.
Steps to prevent weight gain during the holidays
Weigh yourself regularly
Weighing yourself regularly can help prevent weight gain², making this a great option during the holidays. Even outside of the holidays, regular weighing can help make you more aware of your progress and keep you motivated to stick to your healthy lifestyle.
If you’re following the Allurion Program, you probably already track your weight on your Allurion Connected Scale and Allurion app! Knowing how far along you are on your weight loss journey will help you stay motivated to keep up your progress. (If you haven’t downloaded the app yet, this is a good chance to start tracking!)
Try to weigh yourself at the same time every day. Wear the same clothes every time or, even better, weigh yourself without any clothes on. This will ensure that your weigh-ins are truly comparable. However, it is important to keep in mind that weight can also fluctuate due to hormones and water retention!
Set realistic goals.
Create some “rules” or “guidelines” for yourself to help you deal with difficult situations that sometimes cause a setback in your healthy eating plan. This way, you already have a set of behaviors so you don’t have to waste energy or rely on willpower to work your way around a problem. For example, you could make a “rule” that instead of taking a piece of bread at dinner, you just pass the basket right away.
If it is unrealistic for you to keep losing weight during the holidays, then you can set the intention to maintain your current weight, or perhaps set a “maximum” goal for weight gain. For example, “I will not gain more than 0.5 kg.”
Having clear goals in mind and reminding yourself of them can help you succeed, but don’t forget to allow some fun and keep your rules realistic.
Adjusting your environment
Your environment is one of the most powerful triggers for eating – images, sounds and smells determine our choices. Prepare yourself for success by thinking about changes you can make at home and in your workplace.
Also consider your or other spaces you use often. Organize your spaces so that healthier choices become as easy as possible.
For example, you can fill a colorful fruit bowl and place it in the middle of an easily accessible table so you can easily reach it when you feel like a snack.
You can also keep Christmas cookies in a sealed tin in a place where you can’t see them, such as in the back of a cupboard, so you can save the sweets for when you have company or when you’re at the table. These simple changes are like vacation helpers, making it easier to see and grab healthy food choices when you need them.
Bundling temptation
Seduction bundling is a concept where you combine the things you have to do with the things you like to do. This reduces the amount of energy and willpower you need to be successful.
For example, if you enjoy listening to podcasts, pair that with an evening walk so that you only listen to your favorite podcast while walking. Or watch your favorite Netflix program while on your exercise bike.
If you live in the northern hemisphere, you may also want to add seasonal activities such as ice skating or going on a nature hike to gather items for wreath making. These activities can be suggested instead of meeting friends and family for a heavy meal or drinks at the pub.
When making healthy lifestyle changes, we want to find new ways to make them fun and inviting so that you are more likely to stick with them!
Plan ahead and stick to routines
We have already mentioned that it can be difficult to stick to a routine during the holidays, but it is possible. Plan ahead and think of smart ways to make sure you stick to your healthy living habits. Christmas Day aside, you can:
Stick to your usual meal routines? Whether this is 2 or 5 smaller meals a day, consistency is the key.
Create a smart meal plan that you can follow when staying with family?
Pack and plan the snacks or foods you may need to bring so you can stick to the plan?
Engage in physical activity at the same times as normal and involve your friends and family?
Planning ahead makes it easier (and more likely) to stay on track. It reduces the need to make decisions in the moment and ensures that you are ready to face any obstacles or challenges.
Do what works for you – plan, shop and prepare meals for the week, plan meals for tomorrow or write a menu for the whole week. We know this gets trickier around the holidays, but it can still be done – and if you have a plan, it gets easier. Maybe you can also help plan menus or help cook at your friend’s house so everyone eats healthier?
Talk to your healthcare team if you are in the Allurion program. Your treatment team can help you create a plan to get you through the holidays. That may include advice to solve difficult situations or tried-and-true ideas to help you adjust your regular routine. And if you’re considering taking the Allurion Balloon, know that personal nutrition coaching and support are an integral part of the Allurion Program – you’ll never be alone!
Staying active
Try to stay active every day. People with healthy bodies are recommended to take 10,000 steps a day. If you already participate in the Allurion Program, your Health Tracker will record the number of steps you take each day and you can track them effortlessly on the app.
- If you go to a family gathering, can you walk or bike there?
- Can you take a walk to do some last-minute shopping or suggest a family walk to look at the Christmas lights?
During the holidays, it’s tempting to stay on the couch all day. Here are more simple suggestions to encourage movement during the day.
- Go volunteer in the kitchen to make sure nothing is burning!
- Volunteer to go to the corner store to get that milk the host or hostess no longer has.
- Play Hints (gestures) instead of a board game.
Simply put, any activity that requires you to stand – or be a little more active than you otherwise would be – is the way to go!
Focus on eating well
Don’t forget your 5 a day. Make sure your snacks and plates are full of colorful and varied fruits and vegetables to ensure you get the nutrients your body needs. Be creative when you’re on the go. Choose snacks that you can pack and carry with you, or that you can carry in large quantities when you are away from home and may have few other healthy options.
Be smart with your portions. Fill your plate half with vegetables and then add a quarter of a plate of high-fiber carbohydrates (brown rice, pasta or jacket potatoes, etc) and a quarter of protein (meat, poultry, seafood, eggs, etc).
Choose healthy and nutritious foods first. If you want to eat a Christmas cookie, go ahead! Just don’t replace your healthy meals with this option.
Track your food intake and activity
Simply put, if you eat more calories than you burn, you will gain weight. Using tracking tools or keeping a journal of what you eat can help you get a holistic view of the impact certain foods have on your weight.
If you know how much exercise you need to expend the calories in food and drink, you can reduce your intake and increase your exercise. It may persuade you not to eat something or motivate you to be more active if you do.
For example, to burn the calories in one mince pie, you need to run for 21 minutes. And it takes 32 minutes to burn a small glass of mulled wine. So if you’re tempted to eat that extra pie, try adding a 20-minute jogging session to your day.
If you already have an Allurion Balloon, keep using your Connected Scale, Health Tracker and app during the holidays. The Allurion Health Tracker tracks your steps, exercise and sleep and syncs all this information effortlessly with the app, so you can see how all these activities work together and affect your weight. Besides being a great way to stay in your regular routine, it can also help keep you motivated to stick to your healthy eating plans.
But be realistic – if you know it’s just not going to work out to the 10,000 steps due to changed Christmas plans, revise that goal. Don’t throw it out completely, but adjust it for a few days to make sure you still have a goal. Aim to make some progress, rather than none at all.
If you don’t already have an Allurion balloon, find out how to start losing weight before the holidays begin.
Find support
You don’t have to do it alone! Research shows that both practical and emotional support from family and friends can help you achieve your weight loss goals.
Involve your loved ones in your weight-loss journey – let them know what you are trying to accomplish (and why). Don’t forget to let them know how they can help make things a little easier for you during the holidays.
Perhaps you can join forces – is there anyone else who wants to avoid weight gain during the holidays? Can your friend adjust his/her meal plans or arrange healthier options for you as he/she prepares Christmas lunch? Success can and usually is a team effort.
The importance of enjoying during the holidays
While trying not to gain weight may be a goal for you this season, it is important not to let it consume you. The holidays are a time to spend time with your loved ones and make meaningful connections. Try to maintain balance and focus on healthy options while allowing yourself to have fun. Why not also make a list of fun things you want to do during the holidays? Keep them strictly non-food-related and enjoy all the beauty this season has to offer!
Happy Holidays!
