How to Avoid Gaining Weight Over the Holidays, According to These Dietitians

Even if you've been staying on track with your healthy eating goals all year, it's a slippery slope after Halloween: noshing on leftover Halloween candy, Thanksgiving dinner followed by pumpkin pie, not to mention all the holiday parties and cookie swaps that fill December. With chunky sweaters, leggings, and thick layers filling your wardrobe in the Winter, it's no wonder why people tend to gain weight over the holidays.

But you don't have to pack on the pounds over the holiday season. We tapped registered dietitians who reveal how to still enjoy the holidays without gaining weight and undoing all the progress you made the rest of the year. Here's how to enjoy your eggnog and gingerbread cookies without going overboard.

Eat Breakfast
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Eat Breakfast

One way to start your day on a healthy, positive note is by eating a large nutritious breakfast. It may sound counterintuitive if you're planning on having a big meal later, but filling up on something healthy will prevent you from overindulging later on in the day. Registered dietitian Kimberly Gomer, MS, LDN, director of nutrition at the Pritikin Longevity Center and Spa, recommends starting with an egg white omelet full of veggies and whole-grain cereal.

Make Time For Fitness
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Make Time For Fitness

Your schedule may get filled up with holiday parties or you're too focused on spending quality time with family to fit in fitness. But if you make time for exercise, especially early in the morning, it will leave you feeling energized and ready to take on the rest of the day. Those endorphins from exercise also help combat the feelings of sluggishness after overindulging.

Monica Auslander Morena, MS, RD, LD/N, nutrition consultant for RSP Nutrition, recommends scheduling a workout class in the middle of your busy schedule to make sure you stick to it. If you pick a boutique fitness class, for example, odds are you have to pay ahead of time, which means you're more likely to stick to it.

Don't Show Up Hungry
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Don't Show Up Hungry

In the same vein of eating a hearty breakfast the morning of a big holiday meal, don't show up to a holiday party or dinner feeling famished. This will make you more likely to overindulge in empty calories, which will make you feel sluggish and could lead to weight gain.

Katie Goldberg, MCN, RDN, LDN, said many people make the mistake of thinking they have to "save up" their calories for the big event, which leads to their making poor choices. Instead, it's important to listen to your body's hunger cues to know when to eat and when to stop.

Pitch In
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Pitch In

The best way to ensure the holiday party you're attending will serve something healthy is to bring it yourself. Ask the host if he or she would like any additional dishes and whip up a lighter version of traditional holiday fare.

Kimberly noted that sweet potatoes often get doused in butter, syrup, and marshmallows during the holidays. However, bringing roasted sweet potatoes lightly coated in olive oil and herbs is a healthy spin on a holiday staple.

Divide Your Plate Well
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Divide Your Plate Well

It may be tempting to load up on all your favorite high-calorie foods during the big holiday meal: mashed potatoes, rolls, and lots of gravy. Instead, Kimberly suggests filling half your plate with veggies first, then one quarter with white turkey meat and one quarter with a starch.

Know Your Triggers
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Know Your Triggers

There are plenty of triggers around the holidays and may lead you down a slippery slope of unhealthy decisions. If alcohol leads you to make poor decisions, try saving your glass of wine to enjoy with dinner or cutting yourself off after two drinks. If dessert is your trigger, make sure you enjoy it but stick to one serving size. If you know you can't limit yourself to just one piece of pie or one cookie, it may be best to cut a piece for yourself and take it to go to enjoy at home.

Eat Everything You Like
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Eat Everything You Like

This doesn't mean the holidays should be a free-for-all; make sure you are eating the foods you genuinely enjoy but just sticking to those select few.

"I encourage clients to pass up the foods they don't love that might be indulgent," Katie told POPSUGAR. "Don't eat to be polite, eat because you love the food. Anything else isn't worth your time."

Savor Every Bite
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Savor Every Bite

Since you will be indulging in foods you don't typically eat the other 11 months out of the year, make sure you enjoy it. Take the time to eat slowly and savor every bite. Not only will this make the experience more satisfying, but it will also prevent you from eating too fast, which could cause you to overeat. Kimberly encourages people to put their fork down in between each bite.

Remember That It's Not Just About the Food
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Remember That It's Not Just About the Food

With caloric cocktails, giant meals, and treats at every turn, it may seem like the holidays are all about the food. In reality, there is so much more to celebrate: quality time with friends and family and cherishing traditions. Katie said it's important this time of year to find the simple pleasures in life that don't revolve around food.