By Mary Lou Block, RDN

If you are trying to avoid holiday weight gain, you are on to something! Eating at this time of year has its challenges. Kudos, if you are trying to avoid weight gain.

The challenges:

It hardly seems fair, but recent research indicates that you are more likely to gain during this season if you already struggle with your weight.  Not to discourage you but caution you.

That said, we formerly predicted holiday weight gain to be a dreaded 5 pounds, but the same recent research indicates otherwise. That is, weight gain tends to be more like 0.8-2 pounds, an amount barely noticeable, unless you look 10 years down the road.  Why?  Because this is weight you usually don’t lose.  In other words, a little goes a long way, and this matters to your health.

However, don’t toss in the towel and surrender your weight loss progress with that sobering news.  Instead, remember what John Paul Joes said, “We have only begun to lose weight….err…fight!” So, what’s your minimal success standard? Maintain, not gain.  Regaining can lead to abandonment of January’s goals.

Fighting mindsets:

• Set 2025’s goals now.
• What’s your long-term goal?  
• What do you want your health and weight to be this time next year?

Mindset mistakes:

• “I will take care of it later.”  It is easier to keep up than catch up (Remember dirty dishes accumulating in the kitchen sink?).
• “Guilt, the gift that keeps on giving” will not help.  Enjoy the season but know your limits, committing yourself to long-term goals.
• “Ba, Humbug!” attitudes will not protect you from temptation.  Leave Ebenezer Scrooge dieting behind and enjoy the moment with family and friends.  Think, relationships over food temptations.

Practical Tips:

Move conversations away from the kitchen or buffet table.  Temptations are easier to handle when they are not nearby.

Tasting vs gorging:  Employ a 3-bite strategy: (first bite: hello; second bite: evaluate; third bite:goodbye).

Splurges should be meaningful and memory laden, not “the ordinary” dressed in holiday wrap.  In other words, do you really need a Reece’s Cup dressed up in red and green wrap?  Save calories and carbohydrates for something that is family tradition and homemade.

Choose healthy options (meats and vegetables: broiled, baked, roasted without gravy or sauce; salads; and vegetable trays) and avoid deep fried and breaded options.

Travel with healthy, prepared snacks loaded with protein, fiber, micronutrients to fuel your body:boiled eggs, cheese and beef sticks, baby carrots, and fruit.

Tune into how you feel.

• ​Are you hungry or thirsty?  (Hydrate multiple times/day.)
• ​Are you hungry or sleep deprived?  (Set an alarm for bedtime.)
• ​Are you hungry or stressed?  (Be honest.)  

When it is all said and done, let your food be good.  Let your food be enjoyable.  Let your food nourish, not fatten you.  Know your limits and listen to your body signals.  Don’t give away your health, give away yourself.  If you do that, you are on to something!  We have much to be thankful for this year.