Temptation is everywhere during the holidays: at work, home, grocery stores, restaurants, and coffee shops. Sweet treats are also common gifts, along with fast-acting carbohydrates, like muffins, that our bodies process as sugar. This can lead to that classic weight gain we all know about between Thanksgiving and the New Year, which hangs on long after the holidays are over. Let’s dive in and explore the connection between sugar and weight gain.
Does Your Body Need Sugar?
Yes! Although sugar is a primary driver of holiday and year-round weight gain, it also plays a crucial role in your body. The glucose in sugar is the primary source of cellular energy. Your brain utilizes 50% of the sugar you consume.
Weight gain and the risk for a variety of health concerns continue to rise when you consistently consume too much sugar. This is easier to do than expected, as sugar is added to most processed and packaged foods. Even foods that do not taste particularly sweet. Most bottled sauces, canned salad dressings, bottled beverages, and prepackaged meat products also contain added sugar. Consuming a primarily whole foods diet makes it much easier to control lower sugar intake, but even then, it is still possible to consume too much sugar if you are not careful.
Why Sugar Causes Weight Gain?
During the holidays, you can easily eat all your daily sugar in one beverage, meal, or delicious dessert. When this occurs, the excess blood sugar (glucose) in the bloodstream must be stored somewhere. Your pancreas produces more insulin to process the excess blood sugar. Some is used for energy, but the excess is stored in the liver and muscles for later use. The remainder is stored as fat if you have consumed more than your liver and muscles can store and did not burn it off through movement or planned exercise.
This is referred to as blood sugar dysregulation. Consistent dysregulation activates weight gain as your body’s defense against excess glucose in the blood. Also, there is an increased risk of internal inflammation and other health risks. It is amazing what the body can do to protect our organs and mind, but it comes with a cost and eventual burnout if we do not change our overall diet to be more in alignment with how we evolved off the land.
When internal inflammation rises, the body (specifically, our immune system) invests most of its energy to reverse it. This means it cannot focus as much time or energy on the essential functions of homeostasis—the basic internal processes that keep us healthy, balanced, strong, sharp, and free from bacterial and viral infections. Mysterious symptoms start to appear, as well as feeling generally unwell. Our body will always try to communicate to us somehow that something is wrong, and if we choose not to listen to the call, the cycle will continue and usually worsen.
How Much Sugar Is Too Much?
Around 75% of Americans consume too much sugar, even when it’s not the holiday season. According to the American Heart Association:
· Women should consume no more than six teaspoons or 24g of sugar daily.
· Men should consume no more than nine teaspoons or 36g of sugar daily.
For example, a Grande Starbucks Peppermint Mocha contains empty calories and over 2 days’ worth of sugar:
· 440 calories
· 16 grams of fat (10 saturated)
· 54 grams of sugar
· 13 grams of protein
So, an impulsive decision to swap your daily coffee for a holiday beverage is one-way rapid weight gain can occur this time of year. A holiday beverage a few times during the season is not the issue— it is the frequency that becomes problematic. There is always room for occasional treats in our everyday diet and overall lifestyle.
How to Control Sugar Consumption During The Holidays
It is more important than ever to be mindful of what you eat. The tips below will minimize blood sugar dysregulation without missing out on holiday indulgences.
#1. Plan Your Indulgences
The holidays occur once a year, and you should indulge! From the Peppermint Mocha mentioned above to beloved family recipes or an event you want to enjoy without restriction. It is all about balance.
Review your holiday social calendar and map out the meals and occasions you will indulge in. Then, select a dessert or two a week and a full day or two of indulgence. For example, eat whatever you want for Thanksgiving dinner, New Year’s Eve, or at your office holiday party—without guilt. One meal or evening of treats does not lead to weight gain.
In addition, consider swapping milk for unsweetened almond or coconut versions, cutting down the pumps of syrup used, and increasing the amount of espresso- these are just a few examples of how to cut the sugar and calorie load of a simple latte while still receiving all of the joy of the experience. Experiment with reducing sugar and calories in your favorite holiday treats; you might be surprised that you enjoy it as much or even prefer the new recipe!
#2. Kick Your Nutrition Up a Notch
Even if you’ve planned your splurges to avoid sugar and weight gain, support your body further by eating extra healthily this time of year as your baseline.
- Add more vegetarian meals to your week.
- Eliminate as many processed and packaged foods as possible.
- Be more mindful of portion size.
- Eat at least five servings of vegetables per day.
- Drink half your body weight in water.
#3. Do Not Skip Meals
The concept of “balancing things out” by skipping meals does not work for long-term health. For example, the mindset of “I ate too much on Thanksgiving, so I won’t eat tomorrow”. Or “I’m going to have dessert and drinks tonight, so I will skip dinner”. This diet-culture-driven mindset around counting calories forgets the importance of the nutrients we need daily to support our cellular functions of the body. Food is fuel, so if you skip a meal, your body will not have the energy to perform optimally and thrive physically, mentally, and emotionally. Skipping meals can also place your body in starvation mode, causing it to be sure to store fat the next time you eat to ensure you won’t starve the next time it happens. Our cells want to keep us alive and are not concerned about our waistlines over a threat to immediate survival.
A better approach is to eat healthy, well-balanced meals that keep you full for 3-4 hours. Minimize snacking, but not your opportunity to consume optimal nutrients at mealtimes.
#4. Eat Before You Arrive
If you are heading to a holiday party or an event that is not a planned splurge, the best strategy is not to arrive hungry. Eat a nutritious vegetable snack or salad before you arrive to make it easier to resist temptations. Depending on the event, you may also be able to bring your healthy options with you to share with the group. You might even want to travel with some shelf-stable snacks, like nuts, seeds, carrot sticks, and celery sticks, to have something healthy to munch on when temptation is high. Then, have your holiday drink and treat without any guilt attached, and enjoy your evening!
#5. Move More
Try not to skip the gym even when your holiday schedule is packed. If this is not possible, plan to switch to working out at home to optimize your time instead. Also, moving more in general, by walking, stretching, and standing throughout the day, can have a huge impact. People underestimate the power of simple, consistent movement. This does not just burn more calories, as each workout lowers blood sugar levels for up to 24 hours. Movement also activates digestion, improves circulation, improves sleep, and reduces holiday stress. The more you schedule it into your lifestyle, the easier it will become to keep it there.
Need Help Navigating a Healthier Lifestyle?
If you are looking for a strategic meal plan to lose weight, heal mysterious symptoms, or want to know more about fueling your body, contact me at Wild Mint Nutrition. Take advantage of my free 30-minute consultation to start! It is possible to indulge without abandoning your health!
Happy Holidays from Wild Mint!
Kimberley Hall
