The Holidays. A time of fun, family, friends and… food.
Somewhere in between Halloween candy and Valentine’s chocolate, and especially during the 6 weeks between Thanksgiving pies and New Years’ excess, we typically gain 50% of our annual weight gain for the year!
And just choosing vegan options does not mean you are ‘safe’. In fact, if you are eating packaged foods or eating out, the vegan label may give you false hope that this year will be different.
A recent survey of 2000 people showed the average person expects to gain 8 pounds during the holidays. And, as we navigate throughout the season, our scale or belt loops may serve as a helpful reminder.
The good news.
In reality, the ‘average’ holiday weight gain is only 1 pound.
The other news.
Not everyone is average. For those that are already above their ideal weight range or, ironically, those focused on dieting and go up and down with their weight often, or those who indulge in too much of the wrong foods, the gain is more like an average of 5 pounds. And that is just the average.
The bad news.
Any annual weight gain, no matter how small, isn’t the end of the story. The weight you gain, if not lost again by March, is often there to stay. Even if only 1 pound each year, that is 10 pounds each decade. And if you are in your 50s, 60s and beyond, do the math. Those pounds, even if only a few each year, add up.
Tis the season to avoid 50% annual weight gain!
At a time of year where everyone is sharing recipes, many of them high in salt, fat and sugar, here is a simple lifestyle ‘recipe’ to help you stay on track.
Ingredients
Enjoy whole food, plant-based, and unprocessed foods.
Keep it simple. Too many of us prepare even plant-based dishes for the holidays that are loaded with excess salt, fat and/or sugar. Stay away from or just decide in advance to only sample rich foods, sugary desserts, fatty toppings. Gift what remains to your guests.
Move more.
Gym membership is not required, but use every opportunity to move. Walk. Use the stairs. Do squats or wall pushups while waiting for something to cook. Rake leaves. Stretch. Stand on 1 leg. Do little things, consistently.
Laugh more and lower stress.
Enjoy the holiday season. Make it about the people and not just the food. Keep food options simple. Batch prepare what you would eat on a typical day and with your extra free time, enjoy time for visiting, walking, board games, photo albums. Keep food preparation simple. Make one special dish and everything else a tried and true recipe you can make with your eyes closed, especially if you have take my classes and programs and already have some of your favorites.
Steps
Eat whole plant-based food as much as possible.
See above. When eating out, ask for steamed or baked simple foods with no oil, no sauce or sauce on the side.
Batch cook and eat as if it was January
Have healthy food options ready to eat or bring. Easier to squash cravings if you have healthy choices ready. Don’t skip meals to try to save up for excess.
Crowd out
Crowding out is simple, eat healthy foods before unhealthy foods. Eat first before you go somewhere that doesn’t have healthy choices. Bring a dish so you can fill up on something healthy first. When not hungry and want a treat, 1-2 bites of dessert will be enough.
As someone with hundreds of plant-based cookbooks, several with special emphasis on the holidays, this lifestyle ‘recipe’ is the one that will likely make the biggest difference when you step on the scale or have your bloodwork done in January.
If you need support, and are ready to get started today, especially now during the holiday season before things add up, I can help.
