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7 ways to help prevent holiday weight gain

Here’s how to ring in the new year without putting on pounds.

Updated on November 7, 2023

cheers, champagne, drinks, hands
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The time between Thanksgiving and New Year’s Day is often spent with friends and loved ones, enjoying rich, sweet, and savory treats. When spirits are bright, it can often be easy to overdo it when it comes to food and drink. 

While we’re not suggesting that you skip out on grandma’s chocolate pie, with a little advance planning, you can enjoy the fruits of theShow More

Happy businessman in Santa cap pouring champagne into flutes of his colleagues in office
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Problem: Parties and More Parties

Solution: More talking, less eating

“We’re social beings, and in the season of celebration the things that bring us together may also be things that are detrimental to weight management,” says Dr. Patel. So how are you supposed to navigate these social situations? 

“The key is conversation,”Show More

eggnog
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Problem: Eggnog Overload

Solution: Drink this, not that 

Seasonal beverages like eggnog combined with drinking more than usual can lead to excessive intake of liquid calories by the time you ring in the New Year.

“You may be drinking a lot of calories without realizing it,” says McCormick. “People don’t tend to factorShow More

Little box with a variety of cookies and nuts
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Problem: Office Goodies Galore

Solution: Balance out indulgences

The holidays can be unkind to dieters at the office, with coworkers sharing the seasonal joy with plates of homemade cookies and boxes of chocolates. Do you need to summon every ounce of willpower to avoid every treat? Not at all, says Patel.

“The biggestShow More

feast, gathering, dishes, pasta, salad
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Problem: Eating Until You’re Stuffed

Solution: Two words: portion control

“You probably need to participate in the Thanksgiving or other holiday meal just like everyone else,” says Patel. “You should be able to have luxury foods.” But to keep from overdoing it, Patel suggests that you skip the 12-inch dinner plate and serve yourselfShow More

dinner meal in glass containers
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Problem: A Fridge Full of Leftovers

Solution: Get them out of the house

While glazed ham, candied yams, and pecan pie are traditional holiday staples, a steady diet of high-sugar foods can make it difficult to manage your calorie intake and weight. We’re not suggesting that you toss the extra food in the trash if you’ve hosted aShow More

yoga mat, feet, yoga, pilates
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Problem: The Urge to Hibernate

Solution: 10-minute workouts

While we know that packed calendars and chilly temperatures make it almost impossible to exercise consistently throughout the holidays, Patel has an easy solution. “Get just ten minutes of physical activity in twice a day. Whether it’s Pilates, yoga, jumping jacks, or aShow More

Young healthy girl on home scales.
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Problem: Going Overboard

Solution: Give yourself a break

If you overdo it, “the first thing is to forgive yourself,” says McCormick. “Don’t feel guilty about it. That can lead to emotional eating, a cycle that will put you where you don’t want to be.”

How can you get back on course? “Take the very next opportunity you haveShow More

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