Holiday Weight Gain: 9 Ways Men Can Stay On Track

The holidays are here, and just thinking about all those meals and treats is enough to make your mouth water and your waistline grow!

But … it doesn't have to be that way.

Whether you're just starting out on a health and fitness journey or have been kicking butt for months and months, food, family, and friends can be too good to pass up on over the holidays. Isn't that what New Year's resolutions are for?

We understand; it’s hard not to be tempted, and you certainly don’t want to miss out on the festivities. This is why it’s essential to have a plan to avoid holiday weight gain.

While both men and women may struggle with this issue, men often face unique temptations and pressures during the festive season.

But, with some basic guidelines — like being mindful of alcohol consumption, staying active, making wise choices at parties, planning meals, staying hydrated, and managing stress — men can navigate the holidays while maintaining their health and fitness goals.

Keep reading for 9 simple steps to help you avoid weight gain while enjoying the holiday cheer!

But before we get into all that, check out this video that shows you what to do the day before, the day of, and the day after a big meal.

Why Is It Important To Avoid Holiday Weight Gain?

You may think you can afford to treat yourself over the holiday season and then lose weight again next year. Unfortunately, we all know it doesn't work that way.

You have no idea of what the next year will bring.

The New Year might bring even more time constraints and prevent you from losing the weight you've gained. It shouldn't stop you, but it can.

More importantly, if you've been working hard to lose weight and build muscle, why would you want to ruin your hard work for the sake of a few extra treats?

Every time you overeat over the holidays, you should think about the number of workouts it will take you to burn off the extra calories; you’ll soon change your mind about that extra dessert!

The 9 methods discussed below will help prevent you from gaining weight over the holiday season. They can also be used in everyday life!

1. Eat High Protein Breakfasts

Eating a healthy, protein-rich breakfast is the first step of any diet or meal plan. Eggs are a great way to start the day.

Putting the eggs with healthy carbohydrates, like avocados, or adding in a little more lean protein is even better.

Protein and carbohydrates will give you the energy you need throughout the day and will keep you feeling full.

This will stop you from being tempted by unhealthy snacks.

The right breakfast will help out dramatically when loading your plate later that day.

2. Revise Your Fitness Plan

Building good habits regarding your gym visits or other exercises has probably taken a lot of effort.

Unfortunately, it's probably going to be hard to maintain those good habits over the holidays, especially with the demands of family.

Don’t give up; change your routine! Try this 24-minute workout, which can be completed at home at any time of the day or night.

Finding the time and staying committed is much easier if you can do the exercises at home.

3. Stay Active

Remember that all activity counts towards your fitness levels, building muscle, and losing weight.

Stay motivated and avoid weight gain by getting out with your friends and family.

Whether you’re going for a walk with friends or playing in the snow, you can have fun in the fresh air and get your blood pumping.

This is especially true if you've got children, as they will be happy to run around with you!

4. Keep Yourself Accountable

Accountability means staying in touch with your workout buddies and keeping your food diary up to date.

This is one of the most powerful ways to stay motivated and maintain a healthy eating routine.

Just think about it: every time you are about to have an unhealthy snack, you’ll need to write it in your food diary.

You might also need to explain to your friend why your weight has gone up and your fitness levels down.

Just the thought of having to do that is enough to make you put the sweet treat back!

5. Use The Perfect Plate Method

You don't need to miss out on the festivities or skip any meals. You need to adopt a sensible approach. You can have the holiday dinner, but keep the proportions balanced.

At the Fit Father Project, we have a simple and straightforward healthy eating strategy called the Perfect Plate. Using our Perfect Plate method is simple and doesn't take much planning. It's basic but effective; here's everything you need to know about it.

• • Half of each plate should be vegetables, particularly lower-calorie, non-starchy ones (remember, green is good).

• • One-fourth of each plate should be nutritious, protein-rich foods (turkey, chicken, lean beef, tuna).

• • One-fourth of each plate should be fiber-rich carbohydrates (sweet potato, brown rice, quinoa).

Also, be sure to mix in healthy fats at each meal, consume three servings of dairy foods or plant-based alternatives (plant milk or plant-based yogurt) daily, and eat one to three servings of fruit daily.

By planning what you’ll eat before the festivities, you can enjoy the same foods as your family without gaining weight.

6. Avoid Having Snacks and Treats On Display

It’s much harder to be tempted by sweet treats when they're right there in front of you.

Most of the time, when you find yourself munching when you shouldn't be, it’s because the treats are visible, and you can’t help but graze. And it’s difficult to track what you eat when you graze.

Of course, the best idea is not to have any sweet treats at home, but this will probably be unpopular with your children!

But, if you crave a snack and have to go hunt it out in your home, you can find yourself a healthier option, or better yet, don't bother at all!

7. Allow For Small Excesses

Even the best of us will succumb to temptation, whether it's a pile of butter-soaked mashed potatoes, a plate full of cookies, or whatever else beckons you during the season.

If this happens, don’t panic or feel guilty!

Move on and focus on resisting temptation in the future.

A small treat, even an indulgent dessert, will do very little damage and is unlikely to create weight gain. Just don’t keep doing it and overdoing it!

8. Get Your Family Involved

Your family probably already knows you are trying to avoid weight gain because of your weight loss or muscle-building goals. They can help you.

Children are exceptionally good at telling you you shouldn’t eat something.

Let them know it's OK for them to tell you to stay away from certain treats.

They will be very good at monitoring your food and have fun telling you what to do; it’s a win-win scenario!

9. Avoid Seconds (and Thirds)

One of the easiest ways to avoid holiday weight gain is to say no to the second helpings.

Tell your family that you do not want seconds before you sit down to eat.

If you are still tempted, then take a pause.

Tell yourself you’ll have your seconds in half an hour; you probably won’t want it then as your brain will have registered you’re full.

 

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on avoiding holiday weight gain.