Christmas — the most beloved of seasons – is upon us.   Thinking of Christmas evokes happy thoughts: holiday carols, halls bedecked with boughs of holly,  the star of Bethlehem.  Children laughing; dads was sailing;  mommies kissing Santa; and all and sundry getting together with friends and family.  Most of all, it is a babe on a manger being worshiped by angels and kings and shepherds alike.

For many, too,  Christmas is a time to love, serve,  and forgive one another, and share with the less fortunate.

Small wonder American essayist Hamilton Wright calls it a blessed season that “engages the world in a conspiracy of love.”

Christmas, though,  is not an unmixed blessing.

For some, it is a difficult time as they cope with money worries, anxiety, loneliness, and strained family relationships. And, with the pressure to shop for presents, decorate homes, prepare festive meals, entertain guests, and attend parties, it is not uncommon to experience stress.

And it’s not over when it is over.  For then, there are post-holiday blues to cope with.

There are many reasons we experience a down feeling just after the holidays.  Some of us find ourselves financially drained. Others have yet to catch their breath from the past weeks’ hurry and flurry. Perhaps we dread the coming of winter. Or the prospect of going back to work. 

Most devastating for many is suffering the consequences of having over-indulged during the festivities.  Yes, many of us are likely to have consumed one drink too many or a portion of dessert too much. 

It is normal to gain weight in this season of plenty.  Americans expected to gain an average of eight pounds over the 2021 holidays, according to a survey of two  thousand Americans conducted by OnePoll on behalf of Herbalife Nutrition.  However, later research found that most actually gained only around one pound during that time.  This may not seem much, but the extra pounds  will compound over time if they don’t lose it.

Statistics on weight gain may vary but what is certain is that when people put on  weight, it takes them an average of five months to lose it.  Nonetheless, while  weight gain is the norm, it is possible to avoid it or  at least minimize its extent.

WebMD offers 10 tips to those aspiring to go through the season with their weight intact.

1.  Control portions.  

Studies show that the more food we are served, the more we will eat, even if we don’t particularly like what is being offered.   Thus, we must be resolute in limiting our portion, especially of high-sugar confections.

2. Keep moving.

Exercise helps more for maintaining weight loss than for taking off pounds, according to successful losers on the National Weight Control Registry.  Moreover, exercise  is essential in helping you cope with stress.   Regular activity can also give you more energy to tackle your  holiday to-do list. If you cannot hit the gym, try to do ten-minute intervals of exercise edgewise throughout the day.

3. Weigh in regularly.

Checking in with the scale at least weekly is the true test for maintenance.  This is best done first thing in the morning in your sleeping clothes and after emptying your bladder.  When the scale moves upwards a notch, it is telling  you to eat less food and pump up on physical activity.

4. Eat plenty of lean protein.

Boosting your protein intake with lean meats, skinless poultry, low-fat dairy, seafood and beans will keep you feeling satisfied longer.  At the buffet table, look for these items and complement them with high-fiber grains, fruits and vegetables.

5. Have a hearty breakfast.

Research confirms that those who eat breakfast end up with fewer calories throughout the day.  Breakfast powers up the brain, perks up metabolism and helps  you perform better at work.

6. Put it on a plate.

Make it a habit to take your meals, including snacks, on a plate.  You will be hard pressed to keep track of your intake when you nibble on your food.

7. If you don’t love it, don’t eat it.

Why waste calories on food that you don’t enjoy eating?  Take one bite  and see if it is worth the calories.  Don’t worry about waste.  Just leave  it. 

8. Enjoy soup or a salad before going to a party

Eating a pre-party green salad with light dressing or a bowl of vegetable broth can reduce the total calories you eat during a meal.   Highly nutritious, these can take the edge off your appetite so you don’t arrive at a party feeling famished and eager to dive into the tubs of food at the table.

9. Satisfy a craving with a few bites.

Take only a few bites of rich foods or choose lower-calorie alternatives. Make sure your quota of calories will give you more food to fill yourself with.

10. Savor every bite.

Take your time to enjoy your meal and savor the flavors, textures and aroma of each food.  Eating slowly will help you relish the meal and will give your brain time to receive the signal that your stomach is happily full.

Here are more suggestions for avoiding holiday weight gain from registered dietitians in the USA:

”Practice mindfulness meditation. Even five minutes of this exercise can reduce cortisol, a stress hormone known to dampen appetite and curb impulsive eating.  Here, automatic, mindless eating is replaced by thoughtfulness and the ability to eat when hungry and stop when full.  For those unfamiliar with meditation, using an Internet app like Headspace or Calm is recommended.” –  Cynthia Sass

“The period between Thanksgiving and New Year’s Day doesn’t need to be a free-for-all.  Enjoy your favorite holiday foods on the actual holidays  and then try to resume your normal, healthy eating routine every other day in between.” – Keri Gans

”Be choosy. Survey the food at a party before loading up your plate. Fill up only half your plate with your holiday favorites and then add vegetables and fruit salad to the other half. –  Amu Gurin

This season, one of the best gifts you can give yourself is a guilt-free enjoyment of the holiday bounty by making weight maintenance your diet strategy. 

Yes, it is possible to eat your Christmas pudding (and eggnog) and have it, too.

References:

“Don’t gain weight” http://www.webmd.com

“A difficult time of the year” https://www.changing-lives.org.uk

“Study finds …” https://www.studyfinds.org

Post-holiday blues” https://www.health.com

“9 tips to avoid holiday weight gain”  https://www/today.com

The mindfulness meditation”  https://www.mindfulnessmeditationinstitute.org