If the Holidays Make You Feel Overwhelmed (and Cause Weight Gain), These 9 Tips Will Help

Whether it's your mother or your co-worker, someone is bound to offer you food you don't want. If that's the case, then feel free to politely decline. If they keep pushing it, Marci said to arm yourself with a few phrases like, "That food doesn't make me feel good," or "I've already eaten enough." Or you could always say a little white lie like, "I already had some and it was delicious!" Stand firm and know that even though their feelings might be hurt, they'll get over it.

Registered dietitian and co-creator of Beachbody's 2B Mindset nutrition program, Ilana Muhlstein, MS, RDN, also says to position yourself away from the counter or table where food is to avoid the mindless picking before and after meals.

If you're worried about being too tempted to overeat at holiday parties or dinners, have a game plan. Marci said if you know you love a certain dish that someone is preparing (like your grandma's famous sugar cookies), go for it, but don't go overboard on other things the rest of the day.

NASM-certified personal trainer Sam Altieri said to eat without any distractions to help you recognise when you're full, and Marci agrees, adding, "stay mindful while you're eating." Focus on the conversation and creating memories that aren't centreed around food.

Create a list of all the things you can do to make yourself feel happy, calm, and recharged. Marci said to make a point to do one every day to help prevent your stress levels from skyrocketing. Here are some ideas:

• Do some relaxing yoga at home or wherever you are.
• Take a hot shower or bath.
• Read a book.
• Take some CBD.
• Listen to relaxing music or a meditation podcast.
• Call a friend you know who will make you laugh.
• Write in your journal.

Even though your family drama can sometimes overwhelm you and money issues can stress you out, Marci said don't forget to focus on the things in your life you're grateful for. Do you have love in your life? A warm home and food on the table? Your health? There is always something to be grateful for, so don't allow the stress of the holidays cloud that.

If you regularly get less than seven hours of sleep per night, your body will produce increased amounts of cortisol, a stress hormone. Not only will you feel more irritable and tired, but "when our body is under stress, its priority is very clearly for us to survive," says Christine Hansen, FDN-P, CSSC, nutritional therapist with Sleep Like a Boss. She explained that cortisol makes our bodies go into emergency mode, triggering processes to store fat so that we have reserves to draw on.

Not only that, but lack of sleep also increases the hunger hormone grehlin, which increases cravings so you eat more and can lead to weight gain. Marci suggested aiming for at least seven hours a night.

The holidays pack your schedule with a gazillion things you have to do: shopping, wrapping presents, decorating your home, sending out holiday cards, cooking, attending parties, spending time with family, and travelling. You still want to make time to fit in your workouts, and that may mean getting a little creative.

Set your alarm and wake up before everyone and hit the gym, steal away from the family and take a walk, sign you and a family member up for a new class in the town you're visiting, or if you're short on time, do this 30-minute bodyweight workout wherever you are. It's a great way to relieve stress.