Group of friends laughing as they sit around a table eating and drinking at Christmas. One man is reading a joke from a christmas cracker. Party hats and christmas jumpers are worn.

How to Freeze the Scale During the Holidays 

The holiday season can be a difficult time of year for people looking to maintain a healthy lifestyle, but there are ways to freeze the scale to avoid gaining weight. One piece of advice to remember is that two main factors influence weight loss: Around 80% is what you put into your mouth and 20% is what you sweat off. 

According to a study published in the New England Journal of Medicine, the average American’s weight increases by 0.2% over Thanksgiving and 0.4% over Christmas. This amounts to about 1 pound gained per holiday season for the average person.  

While this special time is a great way to connect with family and friends and enjoy favorite holiday dishes, some holiday meals can top out at more than 2,000 calories, so it’s easy to see why so many people gain weight during this time of year. 

Here are some tips for keeping that holiday weight off. 

Make exercise a priority: 

  • Work out first thing in the morning. 
  • Invite everyone at your gathering to go for a walk after a big meal. 
  • Plan exercise activities. 
  • Prioritize exercise in your day. 
  • Have family and friends pick a group exercise.  

Watch your calorie intake: 

  • Have a plan going into a holiday meal.  
  • Watch portion sizes.  
  • Avoid emotional eating.  
  • Plan for indulgences.  
  • Drink enough water. 
  • Weigh yourself once a week.  

Place a priority on self-care: 

  • Prioritize time for mindfulness. 
  • Practice good sleep hygiene. 
  • Introduce meditation to your family and friends. 
  • Try a new meditation. 
  • Create resilience through body awareness.  
  • Remember the value of one deep breath.  

Learn more about what’s involved in a Freeze the Scale challenge in this Virtual Well-Being webinar. You can also sign up for future employer-focused and general interest webinars here, where you’ll find past sessions and resources.    

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Photo credit: Getty Images

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