The holiday season brings friends and families together, oftentimes over carb-heavy, sugary foods that we don’t typically indulge in.

Many adults trying to lose weight or adhere to healthy lifestyle plans become stressed and anxious about potential holiday weight gain. Don’t worry, Digbi’s here to help you avoid that dreaded weight gain this season.

5 Coach Tips to Avoid Overindulgence this Holiday Season:

1. Don’t skip meals - The number one rule of thumb is to not arrive at a holiday party hungry as arriving hungry at a holiday party sets you up to fail. Just because you are planning to eat later (even if it’s off your Digbi plan), don’t skip meals to “make up for it.” Eat a nutrient-dense meal with lean protein before the party so you are feeling full and not tempted by all the temptations. If you happen to over-indulge, give yourself grace and get back on plan for the following meal. You have to make this a lifestyle.

2. Chew your food - Digestion begins in the mouth. Make sure to slow down and fully chew your food. Chewing gives your gut some time to send a signal to your brain that your stomach is full, and it has been shown to prevent overindulgence!

3. Exercise outside - Take the time this holiday season to get outside. Whether you are walking the dogs, doing a morning jog with the kids, or just taking a light stroll to catch up with an old friend, take this time to be active. Going out in the sun and being in nature boosts your immune system, lowers your stress, encourages you to move, allowing the food to move through your body. A 15-minute walk after your meal can greatly aid in digestion and reduce the insulin response.

4. Choose water over alcohol - Alcohol might be the holiday spirit, but studies have shown it tends to trigger an imbalance in the gut’s microbiome diversity. This holiday season, opt for sparkling waters. If you choose to drink alcohol, avoid drinks made with added sugars, choosing straight liquors or a nice wine instead.

5. Practice Mindful Eating - Take time to observe all of your food choices. Grab a plate, be mindful of what you are choosing, don’t pick as you are going, have a seat and enjoy!

This holiday season, continue to prioritize the seemingly small habits - drinking water, moving, and sleeping enough. No matter how well you stick to your plans, enjoy the time spent with your family and friends!