6 nutrition hacks to avoid weight gain during the holidays

Statistics show that holiday weight gain is inevitable for most adults, but who says you need to be a statistic? You can enjoy all the holiday indulgences as much as anyone else, completely guilt-free, while still looking and feeling your best. All you need is a little strategy. First, keep your fitness in check with a classes from our Thankful For U collection on NEOU! Next, hack your holiday meal plans.

1. Follow the 80/20 rule

If you’re eating lean and clean most of the time, then indulging during a holiday is a drop in the bucket. Problems arise when those indulgences become back-to-back-to-back. Your maintenance strategy should be five or six days of regular eating habits, then one to two special occasions. 

2. Lean into protein

We all know how important protein is for recovery and strength, but it could help keep the extra pounds off too. An article published in the American Journal of Clinical Nutrition suggests that meals with 25 to 30 grams of protein may help with weight management by providing improvements in appetite. Instead of reaching for an extra serving of mashed potatoes or stuffing, go for the turkey. 

3. Load up on fiber

If you find yourself overeating during the holidays, then don’t shy away from vegetables. According to an article in the journal Nutrition Reviews, increasing your fiber intake promotes fullness and decreases the urge to splurge even more. Here’s how to maximize the tip: eat those veggies first!

4. Use smaller plates

According to the Journal Obesity Research, portion sizes have a significant effect on food intake. In this study, people that chose a larger portion had increased their intake by 43%. So, if you’re serving up holiday dinner, opt for the smaller dinner plates. Or, start with smaller serving sizes and go back for more if necessary. 

5. Eat mindfully

Try focusing on each and every bite of food you take. Appreciate the smell, texture, and flavor instead of rushing for the next mouthful. An analysis of research in the American Journal of Clinical Nutrition found that a slower eating rate was associated with lower energy intake when compared to a faster eating rate. Translation: eating slower leads to fewer calories being consumed. 

6. Let calories work for you

Know you’re about to have a big meal? Have a big workout first. Instead of viewing food as something you need to “work off” or “sweat out,” look at is as a perfectly-timed, post-workout meal. Before sitting down for dinner try a conquering our Sweat Marathon class!