4 Ways to Avoid Holiday Weight Gain

Extra pounds during the holidays can creep on steadily, leaving you with New Year's resolutions about getting fit and dropping a size or two.

According to Dr. Sara Gottfried, functional medicine doctor and New York Times bestselling author of "The Hormone Cure," preventing holiday weight gain is easier than you may think, but it requires some conscious tweaks to your diet and routine.

Here are four of her tips for avoiding extra pounds while you enjoy the spirit of the season:

1. Work out before meals

In order to utilize excess calories instead of storing them as fat, you need to make your muscles "hungry," Gottfried says.

"To do this, simply contract your muscles forcefully for a few seconds or better yet, do 10-20 push ups or hold a wall sit for 1 minute," she explains.

Better yet, do a full workout before a meal to prepare your muscles to receive the most nutrients from your food and use insulin appropriately.

2. If you can, do a mini fast

For some diabetics - especially those with type 1 diabetes or those taking insulin - fasting is not safe.

Yet many people with type 2 diabetes can benefit from what Dr. Gottfried calls a "mini" fast.

"Start your fast at night after your last meal. (I stop eating before 7 p.m.)," she says. "When you wake up in the morning, half of your fast will be complete. Hurray for that. Then, if you can make it until the early afternoon on water and herbal tea, then you'll have completed your intermittent fast. I break my fast with a green shake at 1 p.m. – that’s 18 hours!"

If you're unsure about the safety of fasting, check with your doctor before changing your diet.

3. Send home your leftovers

If you're hosting holidays at home, pack up leftovers for your guests to leave with.

"Two benefits here: they get another festive meal the next day, and you prevent the fridge-raiding binge," Gottfried says.

Turn leftovers into holiday gifts by wrapping them up in pretty glass or stainless steel containers, she suggests.

4. Aim to maintain, not gain

A lot of people mistakenly try to lose weight during the holiday season, setting themselves up for failure.

"Instead, maintain your current weight. Often it’s helpful to weigh in once per week," Gottfried explains.

If you aim to maintain - and not gain any weight - you're more likely to enjoy the holidays and still start off the New Year feeling content with your weight.

Source: Dr. Sara Gottfried

Get a Free Diabetes Meal Plan

Get a free 7-Day Diabetes Meal Plan from Constance Brown-Riggs who is a Registered Dietitian-Certified Diabetes Educator and who is also a national spokesperson for the American Dietetic Association.

Just enter in your email below to download your free Diabetes Meal Plan.

By clicking Submit, you agree to send your info to InformationAboutDiabetes.com who may contact you with updates and information and we agree to use it according to our privacy policy.

More Articles

Limiting our intake of highly processed foods, and eating more whole and lightly processed fare can boost our nutrient and fiber intake, lower...

Chamomile tea has long been prized for its calming properties, but few people realize it’s also beneficial for glucose regulation. Traditionally,...

Today, the healing benefits of essential oils are more than the claims of ancient tradition and alternative medicine. They are increasingly the...

The different sugar content of fruits can be confusing when you are trying to manage your...

There is nothing close to a one-size-fits-all exercise program for those with diabetic peripheral neuropathy. The best general advice is to...

More Articles

Keeping your blood sugar levels under control can be tough. There are so many factors that can affect blood sugar, like exercise, food, illness,...

Today, the healing benefits of essential oils are more than the claims of ancient tradition and alternative medicine. They are increasingly the...

Stomach aches and other gastrointestinal pains can be signs of a bigger problem. One such problem for diabetics is gastroparesis, or delayed...

Two of the most common symptoms of diabetes are increased thirst and increased urine production. These symptoms are so prevalent in diabetics that...

The different sugar content of fruits can be confusing when you are trying to manage your...

It can be difficult enough to get on stage and make a roomful of strangers laugh, but for comedians suffering from type 1 or type 2 diabetes,...

Most people with insulin-dependent diabetes use syringes and lancets every day. However, many of them do not know how to dispose of these...

People with type 1 and type 2 diabetes have successfully competed in the Olympic Games. Their amazing stories prove that diabetes is no match for...

Explaining diabetes to children can seem like a daunting task, but in reality, it is no more difficult than discussing anything else important....

Diabetes is a complex disease, affecting virtually every part of the body. The damage it does, to nerve endings, blood vessels, organs, and the...

If your child has diabetes, you want him or her to be safe while in school and to have the same educational opportunities as other children....

The American Diabetes Association estimates that more than 7 million people in the United States have diabetes but don’t know it yet. These people...

Do not let pictures of yoga experts with their bodies twisted into bizarre, compact shapes fool you. Even people with stiff muscles, creaky joints...

While some celebrities aren't quick to talk about living with diabetes, others are quite transparent and inspiring - acting as advocates for the...

People with diabetes are about twice as likely to experience heart disease as those without the condition, making cardiovascular health a critical...