FYI, the original title for this article was "How to avoid weight gain over the ho-ho-holidays", but it:

• Would have probably hurt SEO, which is 👎
• Seemed a little … forced *awkward chuckle*

OK. Back to business. By this time, you've probably just managed to finish the last of your Thanksgiving leftovers.

(Does the mere mention of “turkey” make your insides churn? Hi-five.)

If you thought this meant you could leave all the feasting — and weight gain — behind in your rearview mirror, we've got news for you: *foreboding tone* Christmas is coming.

Roast beef. Pumpkin pie. Christmas pudding.

And, if your family’s as unimaginative as mine, stuffed turkey (yes, again). While that might make weight gain during the holidays seem inevitable, it doesn’t have to be. Here are 3 tips.

#1: Practice mindful eating

Don’t just gulp down the honey-baked ham and mashed potatoes as you would vodka shots at a bachelor/hen party.

Instead, truly take the time to enjoy the food. Practice mindful eating.

It slows you down, which helps decrease your overall calorie consumption by:

• Increasing the number of chews per bite, which research has shown to increase satiety and
• Giving your brain enough time to “register” and respond to the satiety signals sent by the stomach

To practice mindful eating during Christmas dinners:

#2: Be aware of the calorie/macronutrient count

It’s no secret.

Some foods at a Christmas party are better than others — or, at least, when talking about calorie/nutrient density.

In general, to avoid excessive weight gain over holidays, you’d do better with prioritizing satiety-promoting foods that are relatively low in calories.

A good rule of thumb is choosing dishes made with whole, minimally processed ingredients over those with ultra-processed ingredients. For example:

• Any roasted poultry > ham
• Baked ricotta > Christmas cookies
• Roasted cauliflower > store-bought coleslaw

To understand why:

You can also make calorie-wise choices within the same dish, too.

E.g., filling up on turkey breast instead of the thighs could reduce your calorie intake. Tip: skip out on the skin to reduce your energy intake further. Just don't try and mix it with protein in a shake!

Disclaimer: this isn’t to say you cannot eat anything you like at Christmas parties.

Instead, the more crucial takeaway here is that you shouldn't go in blind; knowing the rough macronutrient/calorie breakdowns of common Christmas dishes and treats could help you adopt a more "strategic" and balanced approach to eating — one that'll help you enjoy the foods without the usual:

• Overeating, and
• Resulting guilt + regret, and
• Ultimately, excessive weight gain over the holidays

And if you’re looking for more ways to stop yourself from a third helping of Christmas pudding …

#3: Get plenty of sleep

There’s no work.

And, if you’re like most people, this can make it awfully tempting for you to spend your nights the way you can’t on workdays:

• Playing Counterstrike 2/Minecraft/Fortnite, etc.
• Partying
• Having a movie marathon

… till dawn breaks.

Because, hey, what's the harm of a bit of sleep deprivation? After all, you don't have to wake up refreshed and functioning at your best in the morning.

What’s the harm, you ask?

We’ll tell you: weight gain over the holidays.

Turns out, research shows that even short-term sleep deprivation (i.e., just a day or a few days’ worth) is enough to:

Bottom line? Make sure you’re still getting 7 to 9 hours of good-quality sleep nightly over the holidays.

And if you struggle to get enough ZZZs … the following articles might help you out:

For extra help with avoiding weight gain during the holidays …

Throughout this article, we've only mentioned the importance of controlling or moderating your calorie intake to avoid excessive weight gain over the holidays.

But here’s the truth. It’s not the only way.

We'd highly recommend that you also try to stay physically active during the period because it:

• Helps you burn more calories (potentially “offsetting” your intake)
• Regulates your appetite; this is particularly so for strength training, as it helps you maintain and build muscle mass
• Gives you something else to do other than, well, stuffing your face

But what if you’re new to the whole fitness thing? Or just running low on motivation because of the intense holiday ~vibes~?

Then check out GymStreak.

This smart, AI-powered workout + nutrition planner will tailor your training and diet plan according to your goals and preferences — so you get/stay on track and avoid jingling your way to excessive weight gain over the holidays! (Psst: this means you'll have a head start on those 2024 New Year’s Resolutions! 🎉)

Here's a sneak preview: