Why you gain weight during holidays — and what nutrition experts say to do about it

Holiday breaks tend to blur the boundaries between meals, making it easy to fall into "grazing" — snacking continuously throughout the day. Nutrition experts say the way you eat matters more than how much you eat when it comes to weight changes. Eating nonstop gives blood sugar levels no chance to stabilize, making it harder to register feelings of fullness and causing people to keep reaching for food even when they are already full.

Vipada Saerau, senior director of nutrition education and training for the Asia-Pacific region at global wellness company Herbalife, offered three strategies for cutting back on grazing and staying in good shape during the holiday season.

The first is eating a proper meal early in the day — particularly a substantial breakfast. "Even just 20 to 30 grams of protein in the morning keeps you feeling full longer and reduces the urge to snack frequently," Saerau said, recommending eggs or tofu, both common on holiday tables, as easy additions to the morning meal. She stressed the importance of starting the day with a balanced first meal even during a holiday break.

The second strategy is mindful eating — slowing down and savoring each bite. "With holiday foods like jeon or songpyeon that you tend to eat by the handful, chewing each piece thoroughly helps you register fullness more accurately," Saerau said. Taking time to appreciate the flavor and texture of food and eating more slowly than usual can increase satisfaction while reducing overeating.

The third is staying hydrated. During holidays, when people eat meals and snacks more frequently than usual, it is easy to forget to drink enough water. Saerau emphasized the importance of consistently replenishing fluids between meals and snacks. "Try drinking a glass of water before reaching for coffee or other beverages, and consider pairing snacks with water-rich options like cucumber or cherry tomatoes," she said.