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Maintaining Your Weight
During the Holiday Season

Bob Seebohar - MS, RD, CSCS

The holidays are here! You have read other articles about how to control your eating habits during these times so why are you reading this article?  Well, you want more support in your journey of not being another weight gain statistic during the holiday season of course! 

Is it possible to not gain weight during the holidays?  Most certainly!  Is it difficult?  Absolutely!  This is the challenge that the holidays present to us from a nutrition standpoint.  Food is social and the food during the holiday season is ever so delicious!

In your quest of maintaining your weight in the upcoming months, I have included nine, what I call, “nutrition nibbles” to help you make beneficial choices during this holiday season. 

Balance what goes in with what goes out…PORTION CONTROL!

Really, it is as easy as balancing your personal energy balance equation of calories in versus calories out.  By all means sample new or traditional foods but do so in moderation and exercise control.

Move it or gain it! 

Stated another way…be physically active.  The more you can stay with your set exercise program the better.  If you don’t have one or you are traveling and you will not have equipment, simply take frequent walks with family and friends.  The more the merrier!

TOO frequent or not TOO frequent…that is the question!

During the holidays, reduce the amount of times you eat IF you think you will overindulge in food.

Be confident in condiment choosing!  Just say no!

Many condiments have many hidden calories.  Enjoy the taste of the food more than what you put on it.

Don’t be a fish out of water.  Stay hydrated!

For purposes other than just being healthy, water can help your brain think that your stomach is full so you may not eat as much during meals.

Are your eyes bigger than your stomach? Slow down with 1 plate!

Use the one plate rule.  Fill one plate and make one trip to the food table only.  Know your limits before going in and stick to it.

Fill your tank ¼ full before going to your destination.

Sometimes it helps to eat a little something before going to a party so that you do not end up overeating because you are hungry.  It is the same principle as not going to the grocery store when you are hungry.

Make a plan.  It’s all about EXECUTION!

If you know what you are going to do before going to a party, you can execute it much better than not having a plan beforehand.  Make a healthy plan and execute it.

Have 3 sticks of gum with you at all times.  Chew away temptations!

Sometimes, we just need something to chew on so gum is a great alternative if you have already filled up with your one plate.

Of course, the true meaning of holidays is to be with family and friends so enjoy this time more than the food that is served.

Bob Seebohar, MS, RD, CSCS is the Performance Director at the Colorado Center for Altitude Training and Performance (ATP Center) in Evergreen, Colorado.  The ATP Center provides training, coaching, physiological testing and nutrition services for all ages, types and abilities of endurance athletes.

Bob Seebohar, MS, RD, CSSD, CSCS has been a USA Triathlon certified coach since 1999 and is one of the first USA Triathlon Certified Level III Elite Coaches in the United States. He has worked with beginners to Olympians and currently specializes in working with advanced to elite athletes. Bob was on the Performance Coaching team for Susan Williams, 2004 Olympic Triathlon Bronze medalist, as he served as her strength coach and sport dietitian during her journey to becoming the first United States athlete to medal in Olympic Triathlon. 

He blends his extensive education with his experience as an athlete, exercise physiologist, sports dietitian and coach to 

Bob has a Bachelor's degree in Exercise and Sports Science with a concentration in Wellness Program Management, a Master's degree in Health and Exercise Science and a second Master's degree in Food Science and Human Nutrition. 

Bob is also the author of the book
Nutritional Periodization for the Endurance Athlete 

Bob can be contacted at 


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