Prevent Weight Gain Over Christmas

Top Nutrition Tips for Christmas:

Weight maintenance is the key here, not weight loss!  On average people gain ~5 pounds over Christmas… that’s 20 pounds over 10 years!  The average Christmas dinner contains 4,000 calories!!  IF you normally follow a strict diet… You may gain twice more than those who maintain a consistent diet.

  • Focus on weight maintenance vs. weight loss during the holidays
  • Maintenance of your present weight is a big enough challenge during holidays
  • Don’t set yourself up for failure by making unrealistic goals for yourself
  • Plan on NOT dieting after the New Year. Anticipation of food restriction sets you up for binge-type eating over the Christmas break.
  • Never skip breakfast no matter the excitement, it only 9 mins to prepare & eat
  • Breakfast will provide vital nutrients for the day
  • Breakfast sets you up for the day & help prevent cravings later in the day
  • Allow yourself to enjoy the DAY
  • Christmas Day is ONE day
  • Keep in mind nothing is an ‘All You Can Eat’ buffet
  • ALL things in moderation
  • Only make enough to serve the amount of people present
  • Send leftovers home with guests
  • Continue to purchase healthy foods, control portions
  • Get in more fruits and vegetables when you can!
  • Eat on a regular schedule – never skip meals
  • Enjoy your favorite treats but take a small portion, eat slowly, and savour the taste and texture.
  • When eating, aim to eat all meals or snacks off of a plate instead of mindlessly munching while socializing, watching TV, or when in a hurry
  • Putting food on a plate helps you keep track of your portions better than mindlessly popping food in your mouth.
  • A small plate allows you to enjoy some of your favourite foods but also stay in control of portions, but do not go back to reload the plate.


Party Time:

  • Eat a healthy snack e.g. piece of fruit before you leave home. If you arrive at a party starving, you’ll be more likely to overindulge
  • Stick to your regular eating schedule!
  • Survey the entire table before you take any food. Why waste calories on foods that don’t bring you pleasure?
  • Do not graze. Try not to hang out near the food
  • Make it a priority to enjoy the circus first (friends, family, table settings, flowers, etc.) then your favorite foods
  • Among the most heart healthy starters are raw vegetables, because of their high fibre content.
  • Among the most heart healthy dips are hummus, which contains good monounsaturated fats and relish or chutney.
  • Limit the amount of cheese, sauces or mayonnaise, and meats you consume before as well as during meals.
  • When you are the host or hostess, include nutritious and lower-calorie foods like fruits, vegetables, and lean meats on the menu.
  • When you are a guest, bring along a lower-calorie dish to share.
  • Be assertive: Don’t feel as though you have to say yes to everyone that offers you food and drink.
  • If you are not hungry, then simply say so
  • Do not let yourself be bullied into eating something that you really don’t want
  • Leave what you don’t want: Don’t feel obliged to clear your plate. When you feel full, stop eating. Simple.



  • Make an effort to keep your exercise schedule on track
  • Pick realistic exercise goals
  • Weigh yourself daily
  • Monitor food intake
  • Keep a food diary – Online or written e.g. Myfitnesspal or Livestrong
  • Track physical activity
  • Target the reductions in physical activity
  • Use pedometer
  • Set daily step goals
  • In order to enjoy some of your favorite foods that may add extra calories to your diet during the Christmas break, try to exert some of those calories with exercise for more energy balance
  • Try to be flexible & understand that you may not work out according to your norm
  • Try to sneak in exercise whenever you can, by taking a walk after a large mealshutterstock_62640616