8 Ways to Avoid Holiday Weight Gain

Honestly, the holidays are my favorite time of year because of the food. I come from a Southern family where no holiday meal is complete without desserts, collard greens, cornbread stuffing, macaroni, cheese and pecan pie. Each year, the fear of losing the progress I've made over the last 10 months fills my mind like delicious brown gravy poured into the hollow of a white mashed potato.

I digress.

Obviously, I love food. But I love eating healthy, working up a sweat during a good workout, and the exhilaration I feel when I can button up a pair of jeans without sucking on my stomach.

Fortunately, to avoid the dreaded post-holiday blight, you don't have to be a scrooge and avoid family and friends until spring. Here are eight tips to help you keep your waistline in mind and enjoy all the wonders this holiday season has to offer.

1.Keep things in perspective.

You need 500 extra calories per day to gain a pound in a week—more and more than your daily intake. So, in theory, a slice of lemon pound cake won't make you gain weight by itself. Repeated offenses add up. Keeping a food journal can help you remember the splurge you make each day.

2. Make a plan.

As with many things in life, moving forward without a plan is a setup for failure. Instead of skipping meals before a party, certified personal trainer and lifestyle wellness coach Chrissa Farrell will forego her weekly "treat meals" for a week or two before an event she knows she'll be tempted to indulge in. "By planning, I can include some of my favorite treat foods without feeling an ounce of guilt," says Farrell.

3. Out of sight, out of mind.

Avoid hanging around the buffet table or in an area with holiday dishes (eg, break room or office "treat table"). Cynthia Chee Pian, a plant-based chef and nutrition consultant, suggests checking out the available options, picking a few favorites and moving on.

4. Follow the 80/20 rule.

Before heading out to a party or holiday dinner, "fill up on fiber," says Heather Rezek, a registered dietitian and functional nutritionist who specializes in plant-based nutrition. Think high-fiber foods, including fresh fruits, vegetables, or beans. “Use the 80/20 rule. Aim for 80 percent of your meals to be real food—unrefined, high-fiber plant foods. Also, remember to drink plenty of water. "When we're actually thirsty, it's easy to misjudge the cues and think we're hungry," Rezek says.

5. Watch your belly.

Stop when you feel satisfied, not full. Resist the urge to go for that second plate. Often it takes a few minutes for our brain to signal that our stomach has had enough. Eating slowly and taking time to tune into the nuances of the textures and flavors of your food will give you a sense of satisfaction.

6. Maintain your regular exercise routine.

In addition to helping prevent weight gain, exercise is also a great stress reliever that can help relieve stress associated with the hectic pace of the holiday season. "If I'm traveling and can't get to the gym, I do bodyweight exercises like push-ups, squats, toe raises, and crunches/planks," says Farrell.

7. Just say no.

The social pressure to eat treats specially prepared by friends and family is very strong. Rezek advises mentally preparing yourself to stick with your food choices: Visualize yourself saying, "No, thank you." It looks nice, but I find my body works better without it. You go ahead. I'll have something else.''

8. Don't be too hard on yourself.

"If you fall completely off the plan, resist the urge to beat yourself up," Farrell warns. “Tomorrow is a new day. You can get back on track and move forward. "