Rapid Weight Gain: 6 Tips to Avoid Sudden Weight Gain

It’s the time of the year again—where you get to reconnect with old friends and families, enjoying tasty dinners and raise up that red glass of wine to toast for good health.

Most of us look forward to the holiday seasons for those wonderful family gatherings.

Many of us tried our best to eat healthy to avoid the holiday rapid weight gain during the most festive winter months, but packing a few pounds is far from inevitable. 

Healthy habits can quickly fly out of the window. After all, the holidays are a time to celebrate togetherness—eat, drink and have an amazing time. 

I know first hand how difficult it can be to stay healthy—you almost have no time to exercise, eat healthy during the holiday, but it can be done. With some small adjustments in our eating activity habits, you can avoid holiday weight gain. 

We gather 6 science back tips to help keep pounds off during the holiday seasons. 

Healthy eating tips to avoid weight gain during the holiday

1. No skipping breakfast

While it may seem like skipping breakfast is a good idea in order to save your appetite probably isn’t the best way to keep those pounds off and manage a healthy weight. As you probably already know how important it is to eat in the morning from out healthy breakfast discussion—fasting in the morning and mot eating until later of the afternoon may lead to binge eating and causing you to consume more than calories.

Stick to your healthy habits by eating a reasonably sized breakfast with plenty of protein and healthy fat to keep you feeling fuller for longer and you won’t the urge to stuff yourself in the banana punching bread later.

Check our healthy breakfast ideas post for recipes.  

2. Go for protein 

Protein has been proven to be effective at managing a healthy weight— high protein foods shows to help tame hunger, and reduce your appetite significantly causing you to eat fewer calories per day—which could help you keep those unwanted pounds off even help you lose weight.

Studies show that a high-protein diet can boost metabolism by 80 to 100 calories per day.

Yes, a high protein diet has also been associate with great satiety.

Protein is also important for repairing every cell in the body. Your hair and nails are mostly made of protein. The body uses protein to build and repair tissues. 

My favorite protein dishes during the holiday are: 

  • Oven-baked turkey 
  • Roasted chicken
  • Bacon
  • Pork
  • Lamb
  • Beef
  • Fish and seafood ( Salmon, trout, shrimps, lobsters, etc. 
  • Eggs
  • Quinoa 
  • Lentils
  • Beans

3. Eat slow and chew your foods

Eating healthy to better manage your weight is not just about eating healthy foods, but it’s also about chewing the foods you put in your mouth.

When you eat too quickly, you’re not giving yourself enough time to properly digest the foods you ate.

I bet you probably feel really stuffed afterward, that’s because you give don’t give yourself time to realize how hungry you really are.

It really pays off to pace your eating according to Harvard Health—Eating slowly gives your brain time to process how much you’re eating and gives you a better chance of knowing when you’re full.

Chewing your food slowly will also allow you to have enough time to experience pleasure and satiety. According to Dr. Mercola, eating slowly has been shown to help dieters eat up 88 fewer calories during the slow meal.

4. Fill your plate with fiber foods

Fiber is one food that most of us don’t get enough of from our diet.

The average American is only getting about 10 to 15 grams of fiber per day which happens to be about half of what’s recommended by the USDA, which is 25 grams for women and 38 grams for men.

We can definitely use more high fiber foods in our diet to meet the daily recommended intake.

If you’re trying to manage your weight and avoid gaining weight during the holidays— fiber-rich foods are your best friend. 

We can definitely use more high fiber foods in our diet to meet the daily recommended intake.

If you’re trying to manage weight and avoid gaining weight during the holidays— fiber-rich foods are your best friend. 

Fiber is a non-digestible form of carbohydrate found in plant-based foods like rich antioxidant fruits like blueberries, strawberries, and colorful vegetables, whole grains like oatmeal, beans, nuts, and seeds. 

Fiber heavy foods add bulk in your diet and promote healthy gastrointestinal functions and contribute to feeling full (staying full longer) after eating. 

So snacking on vegetables like carrots, kale and other high-fiber foods like blueberries, oatmeal and apples can help keep you fuller, longer and eat few calories per meal. 

Study shows that a high-fiber diet assists in weight management reduces the risk of cardiovascular disease, and help improve blood sugar levels in diabetes patients, especially those with Type 2 diabetes. 

But finding out which foods contain the most fibers and seeing variety can be time consuming and overwhelming. 

To save your time, here’s the full list for high-fiber foods to include in your diet.  

5. Limit alcoholic drinks 

Drinking alcohol with friends

Alcohol is probably the easiest way to pack on pounds!

1 gram of alcohol has 7 calories. That’s a bit short of calories you find in 1 cube of sugar (9 calories in 2.3 grams of sugar). 

And these calories from alcohol are known as empty calories, which means that their calories don’t work for you like the ones from good carbs and protein that give you sustained energy. 

That’s right. Alcohol is a sure way to add unnecessary calories to your diet.

Those empty calories from alcohol can quickly add up. Just check out these numbers below. 

  • 1 beer has a 154 calories
  • 1 glass of white wine has 128 calories 
  • Martini glass 295 calories 
  • Jack and coke 300 plus calories

And if you noticed, it’s not just sweet cocktail drinks that contain a heavy load of calories.

Don’t be fooled by beers and wines. You can save up to about 400 plus calories by just cutting one glass of wine and a martini during the holidays. 

Not to mention how alcohol can certainly distort our good decision-making skills by lowering our inhibitions. 

Before your first drink is done, it’s so easy to find yourself eating bacon-wrapped fries and chocolate-covered chips and sugary holiday cookies. 

But here’s the worst part (yes, it gets worse!): when we drink alcohol, our body prioritizes digestion of the toxins before anything else. 

When you keep drinking, your body stores all of your calories from food as fat, and those foods aren’t exactly low calories, to begin with. 

All that fat usually end up expanding your waistline, sitting right around your belly and love handles. 

If you must, stick to one glass and keep things bubbly and fun by carbonating your fruit infused water! 

Add slices of strawberry, lime and a few blueberries for extra fun!

6. Exercise and stay active

Holiday exercise ideas to stay in shape

It’s hard enough to stay active the rest of the year, let alone during the busiest time of the year, the holiday season. 

Many of us find exercise becomes less of a priority as our items on the ultimate to-do list grow bigger and longer. The last thing you want is to add more stress. 

Exercise is a double sword. It can be a huge stress buster and energy booster during the chaos, but it can be burdensome when time is short. 

I know you are an over-achiever and doer of all things, but don’t try to over-do your exercise. 

Get into the maintenance mode where you keep up with your usual exercise program at the usual frequency. Do you workout 2-3 times a week on a normal week? Then, stick with it. 

You don’t need to crank it up to 5 days a week in the busiest week of your year. 

The trick is to not add anything crazy or new, as the stress of adapting to it can backfire. 

But go hard and push yourself as hard as you can during your usual workout to off-set the extra calories you are eating and getting the most out of each sweat session you managed to squeeze in. 

Don’t have a usual workout? or Do you need to skip the gym and do a workout at home?

Here are 5 of our best at-home workouts for women that take less than 10 minutes to complete. 

These workouts require no equipment, so you can do them anywhere—a hotel room, aunty’s basement, and your old-room at your parents’ house. 

Wherever you are during this holiday, these workouts got you covered. 

Misato Alexandre

Co-Founder

After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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