Cooler (cold, really) temperatures have arrived and it’s time to cozy up with stews and warm beverages.  It may also be time to start exercising willpower for the onslaught of holiday cheer that seems to be rapid fire starting at the end of October continuing through January 2^nd.  Average weight gain over September to March is 0.6 kg (1.32 lbs).  Not too much, however when you consider the fact that the average person doesn’t lose all of this weight once the spring/summer comes, you can see how weight is slowly gained during adulthood. 

Prevention is the best strategy in this case.  Although it may sound hard, once you get the hang of some healthful tips, it will become second nature. Here are some strategies to prevent this cycle around the holidays. 

• Don’t go to parties hungry– It may seem like a good idea to “save calories” for the food at the parties. This will most likely backfire.  Going hungry will increase the likelihood of larger portions than are needed and hungry people make poorer food choices. Especially when facing a table of heavy, sugary holiday food.
• Eat non-starchy vegetables first– This will fill your belly with nutrient-dense, lower calorie foods that contain fiber. Good idea all around.
• Balanced meals– Balancing meals by including foods containing carbohydrates, protein and fats (preferably the unsaturated kind) will help you feel fuller longer. Cutting out an entire macronutrient group normally results in feeling like you want something else or if your food is digested too quickly can lead to a rapid spike and drop in blood glucose levels.  No bueno.
• Drink plenty of non-caloric drinks to help satiety– Alcoholic and other fancy drinks flow during the holidays. This also means staying hydrated becomes more important.  Thirst can be mistaken for hunger, which can increase the chances for overeating.  Also, if you did happen to increase your fiber intake, which would also help you feel fuller, you also need to increase your fluid intake to help your GI tract properly handle the fiber.  Not doing so could result in GI distress and discomfort.
• Consume alcohol in moderation– You can imbibe if you would like. Doing this in moderation is the important part.  This means 1 serving of alcohol for women and 2 servings for men. What is a serving a alcohol, you ask? 12 oz beer (5% ETOH), 8-9 oz malt liquor (7% ETOH), 5 oz wine (12%), 1.5 oz distilled liquor (40%)
• Continue to exercise– enough said.
• Bring healthier versions of favorite foods– the holidays are filled with comfort food and family traditions. Before I go any further, understand that I’m not suggesting skipping this part.  What CAN be done is getting creative and finding ways to change up or add an alternative to the table for those looking to curb weight gain.  There are so many options, but here are a few:                         
  • Consider adding some cooked cauliflower to potatoes when making mashed potatoes this year.  There’s a good chance no one will notice.                        
  • Bring a different side dish showcasing non-starchy vegetables.  Brussels Sprouts get a bad rap, but try this and I guarantee it will change your mind.            
  • Bring baked goods made with black beans, chickpeas, or another high fiber/protein option as the flour and use dark chocolate instead of milk or white chocolate for extra health benefits as well as less sugar.  Good options are black bean brownies or chickpea blondies. These are my go-to blondies, so good!