25 strategies to help you avoid holiday weight gain

As the autumn weather cools down and the leaves begin to fall, the healthy eating habits of summer have slowly fallen off track for many of us.

A pumpkin spice latte here, a maple glazed donut there, and before we know it, our pants are feeling tight. The winter holiday eating season began in September with the rollout of Halloween candy in the supermarket and it won’t let up until Jan. 1. That is approximately 15 weeks of justifying every sugar cookie, glass of eggnog and slice of apple pie because, “It’s the holidays!”

However, by the time January rolls around and we step on the scale, we might not like what we see. Consider that it only takes an extra 3,500 calories to gain one pound of body fat. For example, if you treat yourself with a grande-size pumpkin spice latte a week between now and Christmas, you could be up about one pound by New Year’s.

This year, let’s celebrate not gaining the “holiday 15.” Below is a list of 25 strategies to help you be prepared, practice good behaviors, and stay on track during the holiday season — without deprivation.

1. Use a smaller plate.

2. Fill up on fruits and veggies before you eat anything else.

3. Practice portion control.

4. Be discriminating with your splurges. Instead of eating a handful of store-bought cookies, save those calories for your favorite homemade cookie.

5. Read nutrition labels and determine how much exercise you would have to do to offset the calories you are about to consume.

6. Start an office holiday challenge involving exercise or weekly weigh-ins.

7. Carry a travel toothbrush and toothpaste and brush your teeth immediately after a meal to send a message to your brain that eating time is over.

8. Go for a walk before and after dinner — or go shopping after and set a step goal.

9. Plan ahead for the foods you really want to eat. Out of all the traditional holiday dishes, cut out the ones that are so-so and enjoy the ones you cannot pass up.

10. Drink a full glass of water before each meal and snack.

11. Look up the restaurant menu online and decide what you will order before you go. When you get to the restaurant, be the first person at the table to order.

12. Wear snug clothes so you are more aware when you are getting full.

13. If you are going to someone’s house, bring a healthy dish such as a fruit or veggie tray, healthy appetizer, etc.

14. Cut back on calories earlier/later in the day to make room for the extra calories you will consume with your largest meal.

15. Set dishes out on an island or other table and avoid eating family style. Studies show that when you have to get up to refill your plate, you will eat less.

16. Record ALL of your calories in a food-tracking app or journal.

17. Starting on Friday, make a plan to be active each day this weekend for at least 30 minutes (the minimum recommended by the American Heart Association for general heart health.)

18. Sneak an extra minute of physical activity into your day to reach 15 minutes of extra exercise by the end of the day. Example: At the top of the hour do one of the following exercises for one minute: squats, leg lifts, lunges, chair dips, planks, wall push-ups, crunches, regular or modified jumping jacks, arm circles, punches or climb stairs.

19. Play tag or another outside game with your family.

20. Call or email a friend/relative/your health coach and let them know how your day went and what your next step will be.

21. Write down five positive things you did to stay on track.

22. Send all leftovers home with relatives/friends.

23. Enlist support from your friends/family — tell them your goal for the day and that you need their support.

24. Leave the table immediately after dinner.

25. Say “No thank you” to food pushers.

This story was originally published November 21, 2016 at 2:06 PM with the headline "25 strategies to help you avoid holiday weight gain."