The holiday season is a common time for people to gain weight, and it is often due to several reasons, including:

• Changes to normal plans and routines — With multiple works and family occasions, the holiday season can come with many changes to normal, everyday routines, including eating larger amounts of food, eating more often, and eating later than usual.

• Social and peer pressure — During the holidays friend’s and family often spend more time together, and sometimes these visits involve big meals or holiday treats. While it may be easy to say no to junk foods and second helpings other times of the year, when dining with friends and family and celebrating their company, it can be easy to dismiss these dietary restrictions.

• Holiday anxieties — Some people have anxieties about the holidays, which may be experienced in different ways, such as feelings of loneliness, increase in stress levels, feelings of sadness, and general anxiety. This can result in emotional eating, leading to weight gain.

• Habitual emotional triggers — The holidays are often associated with celebrating, relaxing, and enjoying the company of loved ones. This outlook is often associated with the ideology of eating, drink and being merry, leading to an increase in food and alcohol consumption.

Several studies have shown that weight gain is very prevalent over the holidays, from November to January. Many people worry about gaining weight during these few months because of all of the food, snacks, chocolate, and changes to one’s normal schedule. To prevent weight gain over the holiday season, it may help to try the following:

• Plan meals and workouts accordingly — Planning meals and workouts around events and family dinners is a good way to prevent excessive weight gain over the holidays. On days of dinners, special events or occasions, eat a lighter breakfast and plan a workout, even if it is just a walk or short routine.

• Eat what you want, but pay attention to portions — When eating something you really enjoy, it is easy to overindulge and eat more than intended. So when enjoying your favorite foods, it is imperative to pay attention to your portions. This is key to allowing yourself to enjoy your favorite foods without feeling bloated, regretful, or overfull.

• Slow down — The stomach signals the brain that it is full after adequate food has been consumed, but there is a slight delay in this signal, so eating too quickly can lead to overeating. Eating slowly helps our brain catch up with our body, so we will feel full before we eat too much, allowing us to better control our food portions.

• Drink lots of water — The easiest way to prevent overeating is by drinking enough water. Drinking water fills the stomach, warding off feelings of hunger. It also speeds up the metabolism. An easy way to start drinking more water is to carry a personal, reusable water bottle around, so thirst can be quenched no matter the time or place.

Mindful eating involves:

• Eating more slowly
• Recognizing personal hunger signals
• Cultivating a mindful kitchen
• Understanding personal motivations regarding food
• Connecting more deeply with your food
• Eliminating distractions when eating (such as TV)

Call us today to book an appointment to learn more about weight management during the holidays. We have five South Carolina locations to better serve you: in Mount Pleasant SC, Charleston SC, Bluffton SC, Murrells Inlet SC and Columbia SC. We look forward to serving you! We serve patients from Mount Pleasant SC, Irmo SC, West Ashley SC, Murrells Inlet SC, Columbia SC, Bluffton SC, Sullivans Island SC, Isle of Palms SC, Daniel Island SC, Charleston SC, James Island SC, North Charleston SC, Pawleys Island SC, Myrtle Beach SC, Hilton Head SC, and Hardeeville SC.