Champaign, IL (CHAMBANA TODAY) – A popular, familiar holiday song insists the stretch between Thanksgiving and New Year’s Day is “the most wonderful time of the year.” But around Champaign-Urbana, where holiday-themed drinks from local cafes and hearty meals from beloved spots like Black Dog and Maize seem to multiply in December, the season can easily become “the most compromising time of the year” for residents trying to maintain a healthy weight.
Holiday weight gain is common, even if it’s typically less dramatic than people assume. Research published in the Journal of Obesity finds that the average person puts on between 0.8 and just under 2 pounds during the season. That may not sound like much, but according to Dr. Donald Hensrud, a Mayo Clinic physician specializing in nutrition, that weight often sticks and adds up year after year. Studies also show that people who start the season at a higher weight may gain even more.
Still, even amid Friendsgivings, cocoa crawls at local churches, and office potlucks piled with, it can be hard to stay steady through the holidays. Local dietitians and fitness coaches, from campus wellness staff at the University of Illinois to trainers at the YMCA on Kenyon Road, often remind residents that small habits make a big difference.
Eat protein in the morning. Whether you’re grabbing eggs from Niemanns or a Greek yogurt from Harvest Market, starting with protein can help stabilize blood sugar and curb overeating later in the day.
Keep a consistent schedule. The holidays can disrupt routines, especially for families juggling school breaks and community events like the Parade of Lights. But sticking to regular mealtimes and keeping your usual workouts, like a jog around Meadowbrook Park or a lifting session at CRCE, can help maintain balance.
Use smaller plates. This trick works at home and at gatherings, from campus department parties to neighborhood potlucks. Filling a small plate can make portions feel more satisfying without overdoing it.
Curtail the cocktails. With seasonal drinks popping up at bars across town and local holiday markets, it’s easy for extra calories to sneak in. Columbia University Irvington Medical Center recommends choosing clear liquors with soda water and going easy on beer, wine, and sugary mixed drinks.
Have a protein-rich snack before events. A quick shake or a yogurt about an hour before a holiday party can help you stay in control while still enjoying a delicious meal.
Eat strategically. Fill your plate with vegetables, whole grains, and other lower-calorie options first. Then enjoy smaller portions of the heavier favorites, like creamy casseroles or anything deep-fried.
Manage stress effectively. The season is joyful, but it can also be stressful. That’s especially the case for students approaching finals or families navigating busy schedules. Many people turn to comfort foods, but options like yoga, a walk around the neighborhood, or talking with friends can reduce stress without calories.
Shift the focus away from food. Champaign-Urbana offers plenty of non-food holiday fun: tree-lighting events, Krannert concerts, the annual Turkey Trot, or DIY craft nights. Trading baking marathons for wreath-making or ornament crafting can keep traditions festive without centering them on treats.
Holiday weight gain doesn’t have to be inevitable. With a little planning and plenty of local resources to support healthy habits, C-U residents can enjoy the season while still feeling their best.
