Holiday Weight Gain Your Guide To Staying Healthy This Festive Season

As we approach the holiday season, many of us look forward to time with family and friends, indulging in delicious festive meals, or simply unwinding after a busy year. For some, the season is a joyful time, while for others, it can be challenging, with food and drink often becoming primary sources of comfort. Between office Christmas parties, New Year celebrations, and holidays, this period often comes with increased food and alcohol intake, coupled with a drop in physical activity. Studies show that Australians tend to gain between 1-3 kilograms over this period, and many don’t lose it in the following months. Over a decade, these small annual gains can add up to 10-30 kilograms, with significant effects on long-term health and quality of life.

Living in rural areas, our community faces unique health challenges. Demanding jobs in farming, mining, and small business ownership mean long hours, and limited access to fitness facilities and fresh produce can make staying active and eating healthily more challenging. As a result, our rural communities have higher rates of overweight and obesity compared to urban areas. Carrying excess weight, especially when it crosses into obesity (a BMI over 30), is associated with a higher risk of type 2 diabetes, heart disease, infertility, joint problems, and mental health issues. As a community, we have much to gain from managing holiday weight and supporting each other in making healthy choices.

Practical Tips for a Healthier Holiday Season

The good news is that it’s possible to enjoy the season’s treats without gaining unwanted weight. A few mindful changes can help us keep holiday weight gain in check and start the new year feeling our best.

1. Practice Portion Control
   - Portion control allows us to enjoy festive foods without overindulging. Instead of piling up your plate, opt for smaller servings of each dish, giving you a taste of everything without excess.

2. Balance Indulgences with Healthier Choices
   - Add salads, vegetables, and lean proteins alongside holiday treats. Swapping sugary or alcoholic drinks for water or sparkling water is another easy way to cut down on extra calories without sacrificing the celebration.

3. Stay Active
   - Even brief physical activity can help offset extra holiday calories. Walking, playing sports, or even helping out with post-meal cleanup all add to activity levels. Try to keep moving, even if you can’t stick to your usual exercise routine.

4. Practice Mindful Eating
   - Slow down and savor your food, focusing on flavours and textures. Eating mindfully helps you feel satisfied with less and enhances your enjoyment.

Taking small, mindful steps now can make a big difference in our long-term health. This holiday season, let’s look out for each other and aim to start the new year healthier and ready for what’s ahead. 

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Yours in Good Health ,

Dr Mags Swenson
 
Oaktree Family Medical and Occupational Health Centre 

(A clinic coming soon to Mackay!) 

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