The Holidays Are Here: 3 simple ways to avoid gaining weight

The Holidays Are Here: 3 simple ways to avoid gaining weight



It’s that time of year again – The Holidays. A great season to focus on family and friends. The challenge can be how do we enjoy the festivities without continuing to ‘wear’ it long after the events are over.

The average adult gains five (5) pounds every year between Halloween and New Year’s Day. Unfortunately, when all is said and done, they keep 1 to 2 pounds every year. Do the math here and after only a few years a terrible problem is at hand – obesity. This of course can lead to other chronic health conditions like diabetes and heart disease. Spending a little time to be proactive can go a LONG WAY to a healthier future!

Over the years I’ve seen 3 simple ways to minimize one’s risk of weight gain over the holidays. Implementing even one option can pay dividends. Doing all three can create huge benefits over this and future seasons.

  • First, you do not have to attend every holiday party that you are invited to. It may seem harsh to others, but you need to protect your personal time and energy. Staying home and spending quality time with the family instead of a late night out can reap great rewards. You will have the opportunity to relax and destress. Your family will get to enjoy your company. Make it fun. Play a board game or make some popcorn and watch a movie together.
  • Second, don’t go to a party hungry. When we are hungry it is more difficult to resist the sweets. “It’s only a little piece of chocolate” seems harmless. But when it’s followed by another, and another, and then a cocktail, a cookie, and… You get the idea. If eating prior to a gathering is not possible, commit to eating some of the veggies and healthier options before you head to the dessert table. Drink a full glass of water before grabbing for a soda, or adult beverage.
  • Third, and almost lastly, find a person or small group at the event that you can work with to help be mindful on what you eat and drink. When alone, it is easy to give way to peer pressure to eat and drink more than you wanted. By having a friend or group of friends that look out for each other, you can create a safety net that can minimize the overindulgences.

A bonus way to avoid the added weight during the holidays is to make sure that your digestive system is working well. Having been in practice over 30 years, I’ve seen many patients experience as a ‘side effect’ of care in my office – weight loss. Individual results do vary, but if the brain and digestive organs are able to properly communicate, the body is better able to process what you eat.

One patient in particular was obese when she started care in our office. In addition, she had type two diabetes and heart disease. After six weeks under care, she had lost 40 pounds. Not because of any special ‘weight loss adjustment,’ but because by helping the body function better, it was able to naturally normalize her weight. For those of you asking what diet she was on, the answer is – she hadn’t made many changes in what she was eating. As time went on, she started adding nutritional and exercise changes to her routine. She was eventually able to get off the medications she was taking for her diabetes and blood pressure. Again, individual results do vary – but the key here is that YOU have control over your health. By making positive choices – you can experience positive results.

Have a great holiday season!


Dr. Dan Miller has been serving the Beaverton area since 1992. He has long held the belief that good health begins before birth. For more information, visit his website at: