How to Avoid Gaining Weight during the Holidays



The holidays are a time of celebration, and they are also a time of overindulgence. The average American will gain about one to two pounds during the holiday season. During this time of year, trying to achieve weight loss may be difficult. But, incorporating a few proactive strategies can help you stay in control. Read below for tips from Kristen Wargo – Roeder, OCH Health System Registered Dietitian:

  1. Be Accountable – Repeat positive thoughts and write down what you eat. The more you are accountable the more consistent you will be.
  1. Avoid Overeating – If you are attending a party or gather, eat small, lower-calorie meals during the day. Enjoy snacks that are low in calorie, but high fiber as this will curb hunger and help avoid overeating. If you are bringing a dish, make it healthy.
  1. Get Moving – Balance calories in with calories out. Physical activity can combat extra calories. After a meal, take a walk with friends and family.
  1. Serving Sizes – Using a smaller plate will encourage you to eat smaller portions. Start by filling your plate with vegetables and salads.
  1. Slow Down – It takes at least 10 minutes for your stomach to communicate to your brain that it is full. Wait at least 10 minutes before returning to the buffet table. Be mindful, eat slowly and enjoy every bite.
  1. Stay Hydrated – Always have water available and drink before you are thirsty. It is okay to have a glass of wine, but if you do, match equal number of glasses of water for every glass of alcohol or caffeinated beverage. You should drink eight glasses of water consistently throughout the day. Staying hydrated will help with digestion and is necessary for proper kidney, heart, and liver function. A glass of water can make you feel fuller at a party, helping you to eat less.

By making a few conscious and consistent changes to your lifestyle you can avoid weight gain this holiday season. Plan ahead and prepare to have success! By doing both, you can have a happy and healthy holiday season.

Kristen Wargo-Roeder is a Registered Dietitian and Nutritionist with the Ozark Community Hospital Health System’s Integrated Care Department. The OCH Health System Integrated Care department provides a higher level of quality care to help improve health, while lowering health care costs for patients. OCH Health System’s Integrated Care department offers healthy eating classes year round. For more information about OCH’s Integrated Care department, or any other services, visit




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