{"id":22086,"date":"2017-12-11T08:30:11","date_gmt":"2017-12-11T13:30:11","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=22086"},"modified":"2022-01-20T05:11:07","modified_gmt":"2022-01-20T10:11:07","slug":"winter-weight-loss-tips","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/winter-weight-loss-tips\/","title":{"rendered":"9 Ways to Fight Holiday Bloat (And Never Feel Deprived)"},"content":{"rendered":"
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Photo by Ali Inay<\/a><\/figcaption><\/figure>\n

Already suffering from nightmares that your favorite jeans won\u2019t fit come January?\u00a0Or that you\u2019ll be sporting\u00a0double chins in your New Year\u2019s photos? Relax.<\/i>\u00a0Even if you’ve already indulged a little too much this year, you can still make it to 2016 without feeling totally bloated<\/a>.\u00a0<\/b><\/p>\n

\u201cIt\u2019s not the climate and lower temperatures that lead to overeating<\/a>,\u201d says Milton Stokes, MPH, RD, CDN, owner of One Source Nutrition, LLC, a nutrition counseling and consulting firm in Connecticut. The \u201cwinter weight gain\u201d problem centers around behavior and the temptations\u00a0we\u2019re exposed to during these months of the year. Wanting cheesy casseroles and thick, hearty stews as soon as the temps drop are behaviors we\u2019ve trained ourselves to repeat, says Stokes. \u201cThat old hibernation theory of needing more calories to get you through a harsh winter doesn\u2019t hold up.\u201d After all, he says, when we look across the country at places that don\u2019t have harsh winters, people are still <\/i>eating more this time of year.<\/p>\n

RELATED:<\/strong>\u00a0The Truth About How to Lose Belly Fat<\/a><\/p>\n

Blame the link between \u201cwinter\u201d and \u201cweight gain<\/a>\u201d on it being a season when people come together to celebrate rich food<\/a>, socialize frequently, drink more alcohol<\/a>, and possibly lose workout motivation. \u201cWe\u2019d like the celebrating to be about fellowship, family and getting together with people we don\u2019t see often. But usually the event becomes about the food, buffet and desserts,\u201d says Stokes. Here are nine\u00a0tips to help you resist that extra\u00a0Christmas cookie<\/a> and stay motivated to make it until the new year\u00a0without the gift of extra girth.<\/p>\n

9 Ways to Avoid Winter Weight Gain<\/h2>\n

1. Celebrate maintenance, not just weight loss.
\n<\/strong><\/h3>\n

Research has shown that the average person only gains one to two pounds<\/a> during the holiday season. But while a pound is about the average for his weight management clients, Stoke says, it\u2019s not uncommon for people who are overweight or obese to gain a bit more. It may not seem like much, but once that pound is on your frame, there\u2019s a good chance it stays there permanently, Stokes says. And if that happens every year, then 10 years later, you\u2019re 10 pounds heavier. Stokes suggests creating a plan that you can manage and be happy with until eggnog<\/a> season is over. If that means your goal is to maintain your weight, be OK with that! If you\u2019re trying to lose weight, know you\u2019ll have to be extra vigilant with your diet and exercise plan.<\/p>\n

RELATED:<\/strong>\u00a0Why Regaining Weight Is So Common, and How to Deal<\/a><\/p>\n

2. Have that cookie \u2014 but not three.\u00a0
\n<\/strong><\/h3>\n

From the time Halloween candy<\/a> hits stores in early October, we\u2019re bombarded with treats and temptations at every turn. What\u2019s worse, we often act as if we\u2019ll never see this food again except this one time <\/i>of year! <\/b>We treat holiday food and holiday eating like it\u2019s \u201cThe Last Supper,” says Stokes. People go gaga for holiday cookies<\/a> and sweets, specialty appetizers and heavy cocktails as if we can only enjoy them one month of the year. That often leads to overeating each time they\u2019re in front of us, says Stokes. \u201cI remind my clients that if you want a special food<\/a> on a holiday, have it. Just don\u2019t think you need three servings because there\u2019s no other time of year you can have it. Don\u2019t give food that much power over this [seasonal] event. Take the wind out of its sails,\u201d Stokes says.<\/p>\n

RELATED:\u00a0<\/strong>14 Holiday Cookie Recipes Under 100 Calories<\/a><\/p>\n

3. Be willing to say \u201cno.\u201d
\n<\/strong><\/h3>\n

If you\u2019re serious about meeting your goal on the other side of the holiday season, make a habit of outlining what you\u2019re going to eat each day and planning your workouts<\/a>. That might involve setting aside more time for shopping, prepping food<\/a> and cooking your meals for the week ahead so you\u2019re not at the mercy of less-than-good-for-you leftovers, happy hour drinks on an empty stomach, or eating half the batter of brownie mix for your kid\u2019s school party. And if it\u2019s not in your predetermined meal plan<\/a>, it\u2019s OK to say, \u2018no, thank you.\u2019<\/p>\n

Stokes says many of his clients have anxiety over disappointing food pushers. People think it\u2019s a chaotic, out-of-control time where you have to surrender and eat the foods others are pushing on you, especially when you know they have good intentions. But be vigilant and persistent with your plan. \u201cGive your family members the opportunity to hear you say that you don\u2019t want it. If they feel rejected or sad, that\u2019s their problem,\u201d he says.<\/p>\n

\"Low-Fat
Photo by Perry Santanachote<\/a><\/figcaption><\/figure>\n

4. Accept slip-ups and move on.
\n<\/strong><\/h3>\n

If you ate something you didn\u2019t plan on having that day \u2014 like your aunt’s\u00a0famous holiday streusel \u2014 the best thing you can do is adjust your program and get back on track at your next meal. That might mean trimming your carbs in half at dinner or skipping your evening snack. If you had a workout planned already for that day, consider increasing the intensity or tacking on 10 more minutes if you can squeeze it in. \u201cOne meal is not going to break you. It\u2019s not going to make you gain a pound of fat or muscle,\u201d says Stokes. Also keep in mind that if you get on the scale and see weight gain, it could be fluid retention from eating salty seasonal foods. Don\u2019t get discouraged by a gain and decide to ditch your goal until the new year \u2014 start fresh with your next meal.<\/p>\n

RELATED:<\/strong> When Is It OK to Cheat? The Truth About Cheat Days<\/a><\/p>\n

5. Be wary of \u201copen bar\u201d situations.
\n<\/strong><\/h3>\n

Drinking alcohol packs a triple punch when it comes to interfering with weight loss. Besides having empty calories, some research has shown that alcohol stimulates appetite<\/a> and lowers inhibition so you\u2019re more likely to eat fried, fatty, salty foods you normally wouldn\u2019t touch with a 10-foot pole. Stokes tells his clients to try to avoid alcohol at parties if they can, or, if they know they\u2019re going to have a drink or two, not to do it on an empty stomach. When we\u2019re super-hungry it\u2019s hard to think clearly and forgo indulgent foods and high-calorie drinks<\/a>. Skipping meals throughout the day to save yourself calories for drinking usually backfires and leads to overeating, so pre-plan the number of drinks you\u2019ll have and deduct those calories from your daily total.<\/p>\n

RELATED:<\/strong> 5 Hangover Cures to Save You After a Few Too Many<\/a><\/p>\n

6. Stay present to prevent overeating.
\n<\/strong><\/h3>\n

It\u2019s all too easy to get caught up in a beautiful spread of food at a holiday table and wolf down your meal so you can have seconds before it disappears. But the key to tuning in to your body and knowing when you\u2019re full is to stay aware and present. Need a helpful reminder? Try preprogramming a message on your phone to pop up before you sit down to dinner. Use whatever will remind you to be mindful, enjoy the food, relax and savor everything to prevent overeating from happening in the first place. And if you find yourself eating too quickly, it\u2019s OK to get up from the table, pretend you need to make a phone call or check on your kids, and just do something that removes you from that situation for one to two minutes, suggests Stokes. You\u2019ll come back feeling recharged and refocused so you can finish your meal more mindfully.<\/p>\n

RELATED:<\/strong>\u00a09 Simple Tricks to Eat More Mindfully \u2014 Starting Now<\/a><\/p>\n

7. Recommit to your initial goals.
\n<\/strong><\/h3>\n

Passing on treats day in and day out gets old (and exhausting). To stay motivated, remind yourself of why you wanted to follow a healthy eating plan in the in the first place, says Stokes. For his clients it\u2019s usually connected to wanting to feel better, improve confidence, reverse health problems, and more. \u201cA lot of clients I see have motivation-related issues. Write those reasons you started this healthy initiative down and carry them with you on a sticky note or put them in a digital calendar with a daily pop-up message that says something like, \u2018I\u2019m eating this way because I want to feel better and lose weight.\u2019\u201d Seeing reminders daily helps motivation.\u00a0<\/b><\/p>\n

8. Think about why<\/i> you\u2019re eating.<\/h3>\n

“A lot of the winter weight gain I see around the holidays is oftentimes about people feeling anxious<\/a>, stressed, overwhelmed, lonely or sad \u2014 and food is a substitute for other things,\u201d says Stokes. It\u2019s easy to fall into emotional eating habits if we don\u2019t have coping mechanisms for uncomfortable feelings, and the holidays aren\u2019t necessarily a joyous time for everyone.\u00a0\u201cWe\u2019re supposed to be happy and come together with family members and we\u2019re all supposed to get along. Recognize that it\u2019s a lot of pressure,\u201d says Stokes. Try to shift the focus back to friends and family and the people you enjoy spending time with the most. And if you need a break, take a few minutes of deep breathing to relax yourself in a quiet place. Then ask yourself if you really need<\/i> that cookie, or you just needed a breather.<\/p>\n

RELATED:<\/strong> Your Guide to Surviving the Holiday Blues<\/a><\/p>\n

9. Don\u2019t skimp on zzz\u2019s.<\/h3>\n

The holiday season is all about cramming more things into the day \u2014 25 percent more Stokes estimates, based on his experience with clients \u2014 whether it\u2019s parties, shopping, cleaning, cooking, and so on. To get more out of your day, you either hire help or sleep less, he says. And most people usually ditch sleep. With sleep deprivation<\/a> comes cravings, especially cravings for carbs<\/a>, sweets and high-calorie foods. Instead, determine how can you delegate some tasks, let go, and get out of that umpteenth holiday party.<\/p>\n

After all, something<\/i> has to give. Try to anticipate and plan around a hectic schedule before it happens. Prioritize your to-do list so the most important goals are at the top \u2014 getting the sleep you need, making time for your exercise routine and planning healthy meals<\/a>. All of those things together make for better health, which is what your ultimate goal is, right?<\/p>\n

Originally posted\u00a0December 2013.\u00a0Updated December 2017.\u00a0<\/em><\/p>\n

Read More<\/strong><\/p>\n

6 Everyday Habits That Are Making You Bloated<\/a>
\n7 Surprising Ways You’re Sabotaging Your Metabolism<\/a>
\n7 Disastrous Holiday Desserts (and Healthier Swaps!)<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Holiday weight gain weighing you down? Get expert tips to prevent overeating, stay motivated, and feel happy and healthy all winter long.<\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,18],"tags":[41,51,189,192,103,341,352,285,186],"class_list":["post-22086","post","type-post","status-publish","format-standard","hentry","category-diet-nutrition","category-health","category-weight-loss","tag-diets","tag-food-choices","tag-holiday","tag-metabolism","tag-motivation","tag-tax1living-well","tag-tax2weight-loss","tag-weight-loss","tag-winter"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/22086","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=22086"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/22086\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=22086"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=22086"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=22086"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}