Five tips to help you avoid weight gain during the holidays

Follow these simple and smart techniques to help you keep the pounds off this season.

If you’re one of the 45 million people who are constantly on a diet, it may be time to take a break from weight loss this holiday season and, instead, focus on avoiding weight gain.

Although studies show the average weight gain for a person of healthy weight is a pound during the holidays, research also shows that we don’t lose that pound — ever. We continue to add this pound annually. For most people, that means our weight is creeping up, year after year, over a lifetime.

When you enter the holiday season overweight, studies show even more weight is gained.

The good news? No matter your starting weight, the more aware and mentally prepared you are, the less weight you will gain. At least, that’s what studies seem to suggest. Changing your mind set and your behaviors is a wellness strategy to adopt this season — and for the rest of your life.

Here are five simple and smart ways to help you avoid gaining weight during the holidays:

Take a healthy snack with you. Ever find yourself hungry while out doing holiday errands, but there’s nowhere to go for a healthy bite? Bring a water bottle, apple or banana, nuts, trail mix, tomato or V-8 juice, or raw veggies in the car. That healthy snack will take the edge off your hunger and prevent binge eating later.

Move more and sit less. Enjoy outdoor activities (skiing, snow-shoeing, winter hiking) with family and friends. Shun elevators and escalators, and take the steps everywhere. Park at the far end of the mall parking lot so you’ll get your steps in as you make multiple trips to the car with packages in tow.

Make swaps for calorie drops. Lower calories in dishes by substituting healthier, low-cal ingredients that have great flavor. Try nonfat or low-fat cream cheese, nonfat Greek yogurt or fat free half-and-half in your mashed potatoes, cream soups or cream sauces; substitute riced cauliflower for half of your mashed potatoes; double the veggies in recipes to increase volume and decrease calories.

Choose your indulgences wisely and enjoy every bite. Decide what is worth splurging on this season and savor it. Try the three-bite rule to guide your eating: First bite is amazing, second bite so full of pleasure, third bite is satisfying. Now stop and ask yourself: Do I really need to eat the rest of that dessert? Limit your indulgences to a few that will satisfy you for the season. And, remember, there’s always next year.

Keep up with your exercise routine. Developing an exercise habit is crucial to weight control and well-being, so don’t let the holidays interfere. If you can’t break a sweat, even 20 minutes of brisk walking, lunges, push-ups, squats and jogging in place will boost your metabolic and mental health.

Disclaimer: This is for information only and not intended as personal medical advice.

Kim Larson is a registered dietitian nutritionist, certified health and wellness coach and founder of Total Health. Visit www.totalhealthrd.com or www.facebook.com/totalhealthnutrition for more. Follow her on Twitter @healthrd.

Talk to us

> Give us your news tips.

> Send us a letter to the editor.

> More Herald contact information.

More in Life

Snohomish County Dahlia Society members Doug Symonds and Alysia Obina on Monday, March 3, 2025 in Lake Stevens, Washington. (Olivia Vanni / The Herald)
How to grow for show

10 Snohomish County Dahlia Society tips for award-winning blooms

What’s Up columnist Andrea Brown with a selection of black and white glossy promotional photos on Wednesday, June 18, 2025 in Everett, Washington. (Olivia Vanni / The Herald)
Free celeb photos! Dig into The Herald’s Hollywood time capsule

John Wayne, Travolta, Golden Girls and hundreds more B&W glossies are up for grabs at August pop-up.

The 2025 Audi A3 premium compact sedan (Provided by Audi).
2025 Audi A3 upgradesdesign and performance

The premium compact sedan looks sportier, acts that way, too.

Edmonds announces summer concert lineup

The Edmonds Arts Commission is hosting 20 shows from July 8 to Aug. 24, featuring a range of music styles from across the Puget Sound region.

Big Bend Photo Provided By Ford Media
2025 Ford Bronco Sport Big Bend Increases Off-Road Capability

Mountain Loop Highway Was No Match For Bronco

Cascadia College Earth and Environmental Sciences Professor Midori Sakura looks in the surrounding trees for wildlife at the North Creek Wetlands on Wednesday, June 4, 2025 in Bothell, Washington. (Olivia Vanni / The Herald)
Cascadia College ecology students teach about the importance of wetlands

To wrap up the term, students took family and friends on a guided tour of the North Creek wetlands.

Mustang Convertible Photo Provided By Ford Media Center
Ford’s 2024 Ford Mustang Convertible Revives The Past

Iconic Sports Car Re-Introduced To Wow Masses

Kim Crane talks about a handful of origami items on display inside her showroom on Monday, Feb. 17, 2025, in Snohomish, Washington. (Olivia Vanni / The Herald)
Crease is the word: Origami fans flock to online paper store

Kim’s Crane in Snohomish has been supplying paper crafters with paper, books and kits since 1995.

The 2025 Nissan Murano midsize SUV has two rows of seats and a five-passenger capacity. (Photo provided by Nissan)
2025 Nissan Murano is a whole new machine

A total redesign introduces the fourth generation of this elegant midsize SUV.

A woman flips through a book at the Good Cheer Thrift Store in Langley. (Olivia Vanni / The Herald)
Pop some tags at Good Cheer Thrift Store in Langley

$20 buys an outfit, a unicycle — or a little Macklemore magic. Sales support the food bank.

The Mukilteo Boulevard Homer on Monday, May 12, 2025 in Everett, Washington. (Olivia Vanni / The Herald)
‘Homer Hedge’: A Simpsons meme takes root in Everett — D’oh!

Homer has been lurking in the bushes on West Mukilteo Boulevard since 2023. Stop by for a selfie.

Two visitors comb the beach at Kayak Point Regional County Park on Friday, June 14, 2024, in Tulalip, Washington. (Ryan Berry / The Herald)
Nate Nehring and WSU Beach Watchers to host beach cleanup at Kayak Point

Children and families are especially encouraged to attend the event at Kayak Point Regional County Park.

Support local journalism

If you value local news, make a gift now to support the trusted journalism you get in The Daily Herald. Donations processed in this system are not tax deductible.