The holiday season brings excitement, joy, and lots of food! While holidays are a time to relax, spend time with friends and family, and enjoy delicious treats, it can also be a challenge to avoid gaining weight.

According to the National Institute of Health, people gain an average of one to two pounds during the holidays and may not lose them after the season is over.

If you’re looking for powerful strategies to prevent holiday weight gain, check out these tips!.

1. Plan Your Meals and Snacks

Planning your meals and snacks can help you stay on track during the holidays. The holiday season can be busy and hectic. You may find yourself at a party without a plan and end up overindulging. To avoid this, plan ahead.

Before attending an event, consider what and how much you’ll eat. Eat a small snack before you go to prevent hunger and temptation. Also, choose healthy options like fruits, vegetables, lean protein, and whole grains.

2. Practice Mindful Eating

Practicing mindful eating is an effective strategy to prevent holiday weight gain. Mindful eating means paying attention to what you’re eating, why you’re eating, and how you’re eating.

It’s about being present and fully engaged with the eating experience.

Enjoy each bite, and savor the flavors and textures. Eat slowly, and take small bites. Mindful eating helps you tune into your body, so you know when you’re full and satisfied. When you’re satisfied, you’re less likely to overeat.

3. Stay Active

Staying active is essential to prevent holiday weight gain. Exercise helps burn calories, reduce stress, and improve overall health. Don’t let the hustle and bustle of the holidays keep you from being active.

Find ways to incorporate exercise into your daily routine.

You can take a walk after dinner, go for a run, or attend a fitness class. When traveling, bring exercise equipment and workout clothes to stay active. Take the stairs, or walk instead of driving when possible.

4. Control Your Portions

Controlling your portions is vital to prevent holiday weight gain. It’s easy to overindulge during the holiday season when there are so many tempting treats and dishes. To avoid this, practice portion control.

Use a smaller plate, so you’re less likely to fill it with too much food. Also, avoid going back for seconds. If you do, choose healthy options like vegetables and lean protein. Finally, avoid eating in front of the TV, computer, or phone.

These distractions can cause mindless eating.

5. Limit Your Alcohol Intake

Limiting your alcohol intake is a useful strategy to prevent holiday weight gain. Alcoholic beverages are high in calories and can cause you to overeat.

Instead of reaching for a glass of wine or cocktail, choose a low-calorie option like water, seltzer water, or unsweetened tea. If you do drink alcohol, limit it to one or two drinks and drink it slowly.

6. Choose Healthy Options

Choosing healthy options is another powerful strategy to prevent holiday weight gain. It’s okay to indulge during the holidays, but it’s important to choose healthy options when possible.

Fill your plate with fruits, vegetables, lean protein, and whole grains. Avoid foods that are high in sugar, salt, or fat. If you’re not sure what’s in a dish, ask the host or bring a healthy alternative.

7. Don’t Skip Meals

Skipping meals is never a good idea, especially during the holidays. If you skip a meal, you’re more likely to overeat at the next meal. Instead, stick to your regular eating routine.

Eat breakfast, lunch, and dinner, and include healthy snacks in between. This will help you stay satisfied, so you’re less likely to overindulge during holiday parties and events.

8. Get Enough Sleep

Getting enough sleep is crucial to prevent holiday weight gain. Lack of sleep can increase the production of the hunger hormone ghrelin and decrease the production of the hormone leptin, which regulates appetite.

When you’re sleep-deprived, you’re more likely to crave unhealthy foods, overeat, and gain weight. Aim for seven to eight hours of sleep each night to prevent weight gain and improve overall health.

9. Stay Hydrated

Staying hydrated is a simple but effective strategy to prevent holiday weight gain. Drinking enough water can help you feel full and satisfied, so you’re less likely to overeat.

Also, drinking water instead of sugary drinks like soda or juice can help you save calories. Aim for at least eight glasses of water each day, and drink more if you’re exercising or spending time outdoors.

10. Stay Positive and Flexible

Staying positive and flexible is a powerful strategy to prevent holiday weight gain. Holidays can be stressful, and it’s easy to get caught up in the pressure to look a certain way or eat perfectly.

Remember that holidays are about spending time with loved ones, creating memories, and having fun. Allow yourself to indulge in your favorite treats, but also practice moderation and portion control. If you slip up, don’t beat yourself up.

Get back on track and keep moving forward.