{"id":26018,"date":"2025-11-25T08:00:27","date_gmt":"2025-11-25T13:00:27","guid":{"rendered":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/?p=26018"},"modified":"2025-11-20T08:35:50","modified_gmt":"2025-11-20T13:35:50","slug":"holiday-joy-not-holiday-pounds","status":"publish","type":"post","link":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/2025\/11\/holiday-joy-not-holiday-pounds.html","title":{"rendered":"Holiday Joy, Not Holiday Pounds"},"content":{"rendered":"

 <\/p>\n

\"\"<\/a>Sarah stood in her kitchen the morning after her office holiday party, staring at the leftover pecan pie.\u00a0\u201cI was doing so well,\u201d<\/em>\u00a0she thought, remembering the stuffing, the gravy, and the two slices of pumpkin pie she happily devoured on Thanksgiving. Now Christmas gatherings were beginning, cookie exchanges were popping up on the calendar, and she wondered,\u00a0\u201cHow am I going to make it through the holiday season without gaining a lot of weight?\u201d<\/em><\/p>\n

She\u2019s not alone. Once Thanksgiving hits with its irresistible sides and desserts, the festive feasting often continues straight through New Year\u2019s. Weight gain is a common concern, but the belief that most people add 5 to 7 pounds during the holidays simply isn\u2019t true. Research shows that most of us gain\u00a0about one pound.<\/em><\/p>\n

The relief is short-lived, though. The problem is that we tend to\u00a0keep\u00a0that pound, and over the years, those pounds accumulate. According to the National Institutes of Health, that small but consistent yearly gain may contribute to long-term obesity. So yes, enjoy the holidays but maybe don\u2019t dive into the dessert table with reckless abandonment!<\/p>\n

Think about prevention like this: it takes an extra 3,500 calories to gain a single pound. That means you\u2019d need to significantly overeat without counterbalancing those calories. The good news? A few simple habits can help keep that holiday pound from joining you in January.<\/p>\n

7 ways to avoid holiday weight gain<\/strong><\/p>\n

1) Choose water over high-calorie drinks.<\/strong>
\nSugary lattes, peppermint mochas, sodas, and holiday cocktails add up fast when it comes to calories. Prioritize water whenever possible and limit alcohol. Both calories and cravings go up with drinking.<\/p>\n

2) Stick to one serving.<\/strong>
\nHoliday food is delicious, but portion control matters. Eat slowly, savor your food, and give your brain time to recognize fullness. Enjoy a bite or two of desserts you love but skip the second helping.<\/p>\n

3) Avoid stress eating with non-food coping tools.<\/strong>
\nStress is one of the biggest drivers of holiday overeating. Pay attention to your emotions and create a list of non-food de-stressors: take a walk, read, stretch, journal, call a friend, or simply rest. Managing stress well helps you keep food in its proper place.<\/p>\n

4) Move after a heavy meal.<\/strong>
\nResearch shows that exercise within two hours of overeating can help your body use excess calories. A 10-minute brisk walk, a half hour on the exercise bike, or seasonal activities like skating or cross-country skiing can make a real difference. Bonus: sunlight and movement help your mood, too.<\/p>\n

5) Don\u2019t arrive hungry to parties.<\/strong>
\nShowing up starved almost guarantees overeating. Drink a full glass of water and eat a small piece of fruit beforehand. You\u2019ll feel more in control once you\u2019re surrounded by holiday foods.<\/p>\n

6) Park yourself by a low-calorie option.<\/strong>
\nIf you tend to munch socially, this simple strategy works. Stay near veggies and hummus or other healthier choices. In other words, far from the cookie tray. If you\u2019re bringing a dish, make it a lighter one so you know there\u2019s something safe to choose.<\/p>\n

7) Prioritize sleep.<\/strong>
\nFatigue fuels overeating. When you\u2019re short on sleep, the hunger hormone ghrelin rises, making you feel hungry even when you\u2019re not. Aim for 7\u20139 hours a night. Sleep plus movement is one of the best prescriptions for preventing weight gain.<\/p>\n

Now enjoy this special time of year!<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

  Sarah stood in her kitchen the morning after her office holiday party, staring at the leftover pecan pie.\u00a0\u201cI was doing so well,\u201d\u00a0she thought, remembering the stuffing, the gravy, and the two slices of pumpkin pie she happily devoured on Thanksgiving. Now Christmas gatherings were beginning, cookie exchanges were popping up on the calendar, and…<\/p>\n","protected":false},"author":419,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[918],"tags":[631,1842,9428,1139,27],"class_list":["post-26018","post","type-post","status-publish","format-standard","hentry","category-relationship-to-food","tag-holiday-eating","tag-holiday-weight-gain","tag-pounds","tag-stress-eating","tag-weight-gain"],"yoast_head":"\nHoliday Joy, Not Holiday Pounds<\/title>\n<meta name=\"description\" content=\"Once Thanksgiving hits, the festive feasting often continues straight through New Year\u2019s. 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