It is easy to gain weight over the holidays. The frosted cookies at your workplace, eggnog at your grandma’s, the jelly doughnuts, and chocolates in your stocking can be rather tempting. Even if you boast of indomitable willpower, the holiday season is undoubtedly challenging for everyone. Although the decorations do disappear with time, regrettably, the extra pounds do not.

Reliable reports state that most people never lose the weight they gain over the holidays. And, the holiday weight keeps adding up with each passing year, causing obesity. We don´t need to dive into the harming effects of gaining weight now, do we?

Fortunately, it is entirely possible for you to have fun and enjoy your holidays without throwing away your healthy habits. You can eat the wonderful delicacies, indulgences and still wake up the same size. Here are some tips to help you prevent gaining weight over the holidays! Mediplan Diet offers a doctor supervised weight loss plan custom tailored for every patient.

Tip 1: Plan Ahead

It is advisable for you to not attend any party when you are famished. You should have a nutritious, filling snack before heading to a party. If you go to a party hungry, you will stuff yourself with snacks and food that are high in calories. And, if you do arrive at a party hungry, it is suggested for you to drink a glass of water to fill up before filling your plate.

Tip 2: Use the smallest plate possible

You should also proceed to only use the smallest plate possible when eating. You should limit your helpings to a single story. So, what should you eat? Well, fresh vegetables and fruits are always safe choices. However, you should be careful of dips and sauces. People tend to eat larger portions off bigger plates, which can lead to overeating. If you want to keep your weight in check, you can control food portions by opting for smaller plates.

Tip 3: Don’t drink too much alcohol

Of course, we understand that the holiday season brings forth a festive mood in you. However, if you don’t want your efforts at the gym to go to waste, it is advisable for you to avoid drinking too much alcohol. The larger your alcohol consumption, the more difficult it will be for you to control what you eat. And, of course, we are all aware of the high-calorie content in alcohol. If you must have a drink in your hand to blend in well with the crowd, we´d suggest you sip water or club soda.

Tip 4: Go for a family walk

Why don’t you initiate a new holiday tradition? Why don´t you get your family to take a walk before or after a meal? Not only will walking get everyone´s attention away from the food for a certain period, the activity will also help burn some extra calories. In addition to helping you benefit physically, walking also helps you become more aware of what you eat. The activity enables you to be in complete control of what you eat. Walking can help you physically and mentally.

Tip 5: Don’t focus on food

The holiday season is not only for eating food. It is an event where you get together with your loved ones, meet friends you’ve not seen in a long time and just enjoy one another’s company. If you are attending a party, instead of focusing on food alone, you can strike a conversation with other people or even dance the night away. If you don´t want to gain weight over the holidays, we´d advise you to not focus on food.

Tip 6: Eat mindfully

It is ill-advised for you to multi-task while eating. If you are distracted while eating, you will not be aware of what you eat, and how much you eat, leading to overeating. Basically, when you eat while multi-tasking, you will not be able to pay attention to your body´s fullness signals. The technological devices including tablets, laptops, and smartphones must not be anywhere near the dinner table.  You can also practice mindful eating by eating your food slowly and masticating thoroughly.

Tip 7: The importance of getting plenty of sleep

It is common for people to be sleep deprived during the holidays. However, if you don´t want to gain the extra pounds, you should get enough sleep. A lack of sleep can cause weight gain and play an atrocious role in making you feel hungrier than usual; sleep restriction increases your hunger hormone levels. A lack of sleep can lead you to consume more calories and get less physical activity. You will also experience lower metabolism when you have inadequate sleep.

Tip 8: Eat meals that promote fullness

If you don’t want to feel hungry all the time, you should eat meals that promote fullness. It is very important for you to include protein and fiber with every meal. Doing so drastically reduces your hunger and appetite, thereby, decreasing your consumption of calories. Foods that are rich in protein help keep your weight in check; protein-rich food increases levels of appetite-reducing hormones and increases your metabolism too. Fiber-rich foods also boast of similar benefits. Some good sources of protein include fish, poultry, meat, beans, and quinoa. You should also incorporate fiber-rich food such as whole grains, nuts, seeds, and legumes etc., into your meals.

Tip 9: Be careful when you choose your desserts

There isn´t a dearth of dessert dishes during the holiday season, making it easy for you to consume excess sugar and therefore, gain weight during the holidays. It is essential for you to be careful when you choose your desserts; it is ill-advised for you to eat every treat in sight. Instead of doing that, you should only proceed to eat your favorites. Basically, you should savor desserts and eat them slowly and mindfully to avoid over-consumption.