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

One way to start your day on a healthy, positive note is by eating a large nutritious breakfast. It may sound counter-intuitive if you're planning on having a big meal later, but filling up on something healthy will prevent you from over-indulging 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.

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 over-indulge 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 them making poor choices. Instead, it's important to listen to your body's hunger cues to know when to eat and when to stop.

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.

It may be tempting to load up on all your favorite high-calorie foods on Thanksgiving: stuffing, 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.

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.

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.