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Holiday weight gain is not just a myth. It’s common for adults to gain about 1-2 pounds between mid-November and January. Abundance of holiday food and drinks at parties and family events, busy schedules, and colder temperatures make it hard to stick to a healthy diet and exercise routine, according to the Society of Behavioral Medicine.
Keeping a record of diet (e.g., food, calories, and fat) and physical activity each day helped adults avoid weight gain during the holidays. Importantly, those who tracked the most consistently were the least likely to gain weight. Luckily, technology can make this tracking much easier! Most smartphones automatically monitor and graph movement throughout the day. Look for applications (apps) that help you track daily weight, diet, and physical activity. Perhaps even better, use apps that give you visual feedback of your progress, such as graphs of weight, dietary intake and steps. For those without smartphones, pedometers or other activity trackers can help alert you to days with low activity.
Having someone provide encouragement, accountability and reminders to self-monitor has been shown to help prevent holiday weight gain. Luckily, the holidays are a time that we often spend more time with our loved ones, so it can be a convenient time of year to ask them to help keep you accountable.
The Society for Behavioral Medicine offers many tips for leading a healthy, active lifestyle. Learn more at https://www.sbm.org/
