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Keeping Holiday Weight in Check

By Dennis Thompson Jr. Medically reviewed by Niya Jones, MD, MPH

Cakes. Pies. Cookies. Fudge. Eggnog. Buffet tables filled with rich foods. It's no wonder many people feel holiday weight gain is unavoidable. But experts say you can still enjoy the holidays without abandoning healthier habits.

People generally gain about a pound during each holiday season, according to researchers from the National Institutes of Health. The problem is that this annual holiday weight gain tends to add up over the years and can eventually lead to obesity.

So watch what you eat, says nutrition expert Keri Gans, while keeping in mind that falling off the wagon once during the holidays doesn't mean you should give up on healthy eating and maintaining your weight for the entire season.

"Remember that a holiday is just a day," says Gans, a nutrition consultant in New York City and a spokeswoman for the American Dietetic Association. "It's not a holi-week, it's not a holi-month. For one day, it's okay. Just remember the following day is a new day, and it's back to healthy eating."

Tips for Avoiding Holiday Weight Gain

Tackle the buffet table with a plan. "Always survey the buffet table first and then get in line with your plate and choose the things you really want, including healthy choices," Gans says.
Position yourself away from the hors d'oeuvres. "Stand away from the hors d'oeuvres," Gans advises. "If you're near them, you'll eat one. If you stand away from them, hopefully you won't."
Have a snack before you go to a party. "Most people, knowing they're going somewhere, will not eat during the day, saving up their calories," she says. "That's a nightmare waiting to happen because you'll end up eating too much because you're so hungry."
Bring a healthy dish with you. If you're going to someone's home for a potluck or buffet, bring a low-fat, low-calorie offering. "Be the one who says, 'I'll bring a vegetable,' or 'I'll bring a salad,' " Gans says.
Engage in the leftover battle. If you're at someone else's house, don't leave with leftovers. If you're throwing the dinner party, send everyone home with leftovers.
Talk at parties, rather than eat. Gans encourages party-goers to "use the time to catch up with friends and family, not just to eat food."
Keep up your normal exercise routine. You'll be able to relieve holiday stress, burn excess calories, and avoid weight gain.

Stephanie Wiseman, one of Gans's clients, says that deciding to follow a healthy eating plan has already put her in good position to avoid holiday weight gain.

"Take things in moderation," she advises. "Eat something, but watch your portions. Taste a little sliver of cake or sip of eggnog, and that way you've had some and you can get on with your day."

Remember, you can still enjoy holiday goodies — just use your head before you open your mouth.