An expert has shared some invaluable advice for those struggling to maintain their weight during the festive season.

Given the penchant for indulging in “treat” foods through the holidays, many find themselves gaining extra weight.

Though an occasional indulgence isn’t harmful, consistently consuming these foods over several days can lead to noticeable weight gain.

Yet, it’s entirely possible to enjoy the festivities without compromising your waistline, advises personal trainer and nutritionist Luke Hanna.

During a discussion with his ample TikTok audience, which exceeds 750,000, Luke remarked: “If you gain weight over the holidays, you’re not alone.”

He mentioned a study featured in the Current Obesity Reports journal in 2020, which concluded that on average, a person might gain approximately 0.7 kilos (about 1.5 pounds) from November through January. 

Luke gave further insights: “When we look at those who are struggling with their weight and are classified as overweight or living with obesity, they are at risk of gaining larger amounts of weight. And the problem is people don’t tend to lose it again.”

According to him, incremental weight gain each year can significantly impact one’s weight over the long term, making holiday periods a potent factor in lifetime weight management. Hence, he shares two key strategies to counteract holiday weight gain.

Luke’s first piece of advice is to have fun without letting it derail your diet for an extended period. He clarified: “I’ve done many videos talking about how the odd day or even a few days of ‘overeating’ is not something to worry about, which is still true.”

“However, when this stretches into weeks and weeks, or even months, then it can be problematic. This is why I recommend enjoying yourself, partaking in social events and work dos, but try to maintain a nutritious and sensible diet around these events.”

His second guideline is to be thoughtful about your food choices. Luke advised: “Thinking about whether foods are worth or not worth eating has been associated with better weight management and calorie control,”.

“Be conscious of whether the food is actually benefiting you anymore.”

He referenced a study from the Obesity Science and Practice journal in 2020.

The study observed that considering the value of certain foods could aid in controlling calorie intake. The researchers stated: “Making choices about what food is worth/not worth eating likely reflects a general level of attention to eating patterns during the holiday that helps manage caloric intake across the six-week holiday window.”

Yet, Luke emphasized: “Ultimately, you should not be stressing over food and you should enjoy yourself. But for a lot of people, these things are worth considering.”

It is suggested that an average male requires 2,500kcal daily, while an average female needs 2,000kcal per day.