It is widely understood that the holiday season usually equates with weight gain.
Depending upon which news story you look at, the estimates of how much the average person gains varies greatly. Even though some individuals report gaining 5 to 10 pounds over the holiday season, research done on large groups of people does not show this to be a widespread occurrence.
The good news: research conducted by the National Institutes of Health (NIH) found that the average American gains just one pound. So, you may ask yourself, what's the big deal in a little holiday weight gain, especially if it's “only” a pound?
The bad news: according to the same research, most Americans never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity.
The worse news: for people who are already overweight, their average weight gain is closer to 5 pounds and these folks don’t lose their extra holiday weight either.
Since it is much easier to avoid gaining holiday weight than it is to lose it afterwards, use these top tips to avoid holiday weight gain.
9 of the Best Ways to Avoid Holiday Weight Gain
1. Have A Plan
As Benjamin Franklin once said, “If you fail to plan, you are planning to fail!” Be aware of what holiday pitfalls you are likely to face and make a plan on how to handle them. It can be as simple as writing out something like:
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During the _______________ (name of event goes here), my biggest challenge will be _______________________, and my goal is to __________________. I plan to make this happen by _______________, __________________, and _________________.
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Write out as many of these as you need and put them where you will see them. Make sure to read them regularly and you’ll be surprised at how much easier you will find it to make healthy choices for yourself during the holidays.
2. Just Keep Moving
Physical exercise is a fantastic strategy to help you increase self-control in order to be less tempted by any cravings you experience. Exercise helps increase blood flow and dopamine in your brain which improves impulse control, helps reduce stress, and improves your mood. In addition, exercise boosts serotonin in your brain to help you get unstuck when you can’t stop thinking about Grandma Marion’s pecan pie.
3. Stay Hydrated
Often we mistake dehydration for hunger. Drinking water throughout the day will help to alleviate this potential signal cross. Be sure to drink water, seltzer, or herbal tea before you eat – it will take up space in your stomach, is calorie-free, and is good for your health!
4. Beware Of Booze
Alcohol can cause a triple whammy: not only are alcoholic drinks high in calories and bad for the health of your brain, drinking alcohol will also decrease your resistance to temptations. You need all your willpower to resist the cheese dips and yummy-looking desserts, so staying sober is a good strategy.
5. Seek Supplemental Support
Multiple research studies have found that increasing omega-3 intake can decrease cravings for things like nicotine, alcohol, and sugar. Additionally, BrainMD Health’s Craving Control contains six active ingredients that work synergistically to help calm the craving centers in the brain, balance blood sugar and insulin levels and promote a positive mood with clinically studied, all-natural ingredients. In addition, it can diminish the frequency and intensity of your cravings, helping you to more effectively achieve better control over your behavior.
6. Don’t Go Hungry
Make sure you eat healthy, low carb and high protein food consistently and especially before attending a holiday gathering. The delicious food is tempting enough as it is, but being hungry will make saying no all the more difficult. Try having an OMNI Protein shake before you leave for the gathering. It creates a feeling of satiety with fiber-rich protein and it will help anyone with a sweet tooth resist that holiday fudge! (Check out our recipe section for shake ideas and more.)
7. Divert Your Attention
Try to remember that the holiday season is about more than just food. Make socializing, rather than food, the focus of the event. Next time you go to a holiday party, make it your goal to have a conversation with each person and take time to admire the decorations. If there is entertainment, be sure to enjoy it.
8. Just Say No
Practice saying "no, thank you." Remember to be firm, but kind. It's okay to turn down invitations or tell a food-pushing host you don't want seconds. "Oh, that looks really delicious, but I’m too full right now, but thanks for asking!"
9. Use Smaller Plates
Though it is an optical illusion, the same amount of food looks larger on a smaller plate than it does on a larger plate. In fact, research from Cornell University shows switching from a 12-inch to a 10-inch plate can help you eat 20-25% fewer calories.
When you hear the word electrolytes, you probably think of salty sports drinks and sweaty workouts.
Or you think of popular electrolyte “sports” formulas with famous brand names and roughly 35 grams of sugar per bottle.
No, thank you.
True hydration — the kind your brain and body really need — involves more than just replacing lost sodium. It demands a smarter approach to hydration overall, one that fuels energy, focus, muscle recovery, and overall performance.
That’s where Smart Electrolytes comes in.
BrainMD's Smart Electrolytes
Unlike conventional electrolyte products that overload your system with salt, sugar or both, Smart Electrolytes delivers a balanced blend of essential electrolytes — potassium and magnesium — paired with brain- and body-supportive nutrients like B vitamins and Vitamin C.*
It’s hydration, upgraded: designed not just to quench thirst, but to optimize the way you feel and function.*
Let’s dive into what we really mean by the concept of “smarter hydration” — and why it’s about so much more than salt and water.
Hydration Is About Way More Than Water
Water is fundamental to life — but it can’t do the job alone.
Your brain, made up of nearly 75% water, relies on electrolytes to function properly. Electrolytes like potassium and magnesium regulate fluid balance, support nerve transmission, and enable muscle contractions. Without them, simply drinking water won’t fully rehydrate you — let alone fuel your body’s (or your brain’s) performance.
And it’s not just about quenching thirst.
The legendary sports nutritionist pioneer of the 80’s and 90’s, Dr. Michael Colgan, warned decades ago that even a small drop in body water is enough to sabotage physical performance—and that is well before thirst even kicks in.
He was right. Research now shows that even mild dehydration—we’re talking as low as a 2% loss in body water—can tank your performance, cutting into your endurance, strength, and even mental focus—without any warning. (1,2).
Dehydration can lead to brain fog, fatigue, poor mood, and even headaches. Prolonged dehydration has even been linked to cognitive impairment and reduced physical performance (3). Staying properly hydrated, with the right balance of fluids and electrolytes, is key to keeping both mind and body operating at peak levels.
What Traditional Electrolyte Formulas Miss
Most traditional electrolyte drinks focus narrowly on replenishing sodium, potassium, calcium, magnesium, and chloride. But here’s the thing: While these minerals are indeed important, many formulas wind up overloading the system with salt, which can cause bloating and water retention. Or — sometimes “and” — they add large amounts of sugar, leading to energy crashes later.
If you doubt me, read the labels.
Even more critically, a lot of electrolyte product designers overlook the bigger picture, which is hydration.
Allow me to offer a mantra which we would all do well to keep in mind: Hydration is about more than water.
See, proper hydration isn’t just about replacing sweat loss — it’s about supporting cellular function, energy metabolism, and mental performance.
And that’s where Smart Electrolytes stands apart.
What Makes Smart Electrolytes Different
Smart Electrolytes redefines what hydration can do by combining key electrolytes with brain- and body-supportive nutrients:
Balanced Electrolytes: Provides potassium and magnesium in amounts that support nerve function, muscle health, and optimal hydration — without excessive sodium (4).*
Brain-Supportive Nutrients: Includes B6, B12, niacin (B3), and Vitamin C — nutrients critical for energy production, mental clarity, and immune support (5, 6).*
Clean Formula: Zero sugar, no artificial colors or sweeteners, and keto-friendly — ideal for health-conscious individuals.*
This smarter combination helps ensure rapid hydration while fueling your brain and body for better performance, all without the common downsides of traditional sports drinks.*
How Smart Electrolytes Support Brain and Body
Potassium and Magnesium: These essential electrolytes maintain fluid balance, regulate muscle contractions, and support nerve transmission (4).* Potassium helps prevent cramping and supports cardiovascular function, while magnesium plays a critical role in muscle relaxation and brain health.* Magnesium is also involved in over 300 enzymatic reactions, making it indispensable for overall metabolic health (7).*
B Vitamins: Niacin (B3), B6, and B12 are vital for converting food into usable energy.* They also support neurotransmitter synthesis, helping to promote mental clarity and reduce brain fog (6, 8).* B vitamins have even been shown to play a protective role against cognitive decline, making them essential for long-term brain health.*
Vitamin C: A powerful antioxidant, Vitamin C helps protect cells from oxidative stress, supports immune function, and may reduce inflammation — crucial benefits for anyone with an active lifestyle (9).* Additionally, Vitamin C contributes to collagen production, supporting joint and skin health, both of which are vital for athletes and active individuals.*
Together, these nutrients create a formula that addresses hydration at a deeper level, supporting the brain, body, and immune system — all without sugar crashes.*
So Why Are There Vitamins in an Electrolyte Formula?
At first glance, electrolytes and vitamins might seem like two different worlds — one focused on hydration, the other on general nutrition.
But here’s the connection: true hydration isn’t just about replacing water and minerals. It’s about optimizing the way your cells use that water.
B vitamins — like B3 (niacin), B6, and B12 — play a critical role in cellular energy production, supporting the mitochondria that power your cells.
Hydration and energy production are tightly linked; without adequate B vitamins, your cells can’t efficiently generate the energy needed for muscle contractions, nerve signaling, and recovery (6, 8).
Vitamin C, meanwhile, acts as a potent antioxidant, protecting cells from oxidative stress that can be elevated during physical exertion and dehydration (9). It also supports collagen production for healthy joints and skin — critical for athletes and active individuals.
In short: hydration isn’t just about replacing what you sweat out — it’s about ensuring your body can “use” the hydration effectively.
Adding targeted vitamins amplifies the benefits of electrolytes, helping to fuel performance, recovery, and resilience from the inside out.
Hydration, Upgraded: Smarter Ingredients for Smarter Performance
Research shows that properly formulated hydration products improve fluid retention, exercise capacity, and reduce fatigue (3, 10).
Adding magnesium into the mix has also been associated with reduced muscle cramping and enhanced athletic performance (7).
Meanwhile, B vitamins and magnesium have been linked to improved cognitive performance and reduced stress in healthy adults (8, 11).
Emerging studies even suggest that maintaining optimal hydration can positively impact mood and cognitive function, particularly under physical or environmental stress (10).
Simply put, hydration isn’t just about replacing what you lose — it’s about giving your body and brain what they need to perform at their best.
With Smart Electrolytes, you get:
Faster rehydration and better muscle recovery*
Sustained mental clarity and reduced brain fog*
Immune system support without sugar spikes*
Enhanced metabolic support and better cardiovascular health*
All with a clean, sugar-free formula.
When to Use Smart Electrolytes
During Exercise: Replenish lost electrolytes and support recovery after workouts.*
Daily Hydration: Combat everyday dehydration and support brain performance — perfect for busy professionals, students, and travelers.*
Keto & Low-Carb Lifestyles: Stay hydrated without compromising your dietary goals — Smart Electrolytes has zero sugar and no artificial additives.*
High-Stress Situations: Hydration isn’t just for athletes. Stress increases your body’s demand for magnesium and B vitamins.* Smart Electrolytes helps replenish these vital nutrients keeping you sharp, alert, and on your game.*
The Bottom Line: Hydrate Smarter, Feel Better
Smart Electrolytes isn’t just an electrolyte drink — it’s a smarter way to hydrate.* By combining essential electrolytes with brain-boosting nutrients, it offers a more complete approach to hydration, energy, and recovery.*
Say goodbye to sugar crashes, bloating, and brain fog.*
Say hello to smarter hydration — and a better, brighter you.*
At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Smart Electrolytes and our full list of brain healthy supplements, please visit us at BrainMD.
*These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Cheuvront SN, Carter R III, Sawka MN. Fluid balance and endurance exercise performance. *Curr Sports Med Rep*. 2003;2(4):202–208. doi:10.1249/00149619-200308000-00006.
2. Colgan M. *Optimum Sports Nutrition: Your Competitive Edge*. Advanced Research Press; 1993.
3. Orrù S, Imperlini E, Nigro E, et al. Role of Functional Beverages on Sport Performance and Recovery. *Nutrients*. 2018;10(10):1470. doi:10.3390/nu10101470. PMID: 30308976; PMCID: PMC6213308.
4. Choi D, Cho J, Koo J, Kim T. Effects of Electrolyte Supplements on Body Water Homeostasis and Exercise Performance during Exhaustive Exercise. *Applied Sciences*. 2021;11(9093). https://doi.org/10.3390/app11199093.
5. Morris MS. The role of B vitamins in preventing and treating cognitive impairment and decline. *Adv Nutr*. 2012;3(6):801-812. doi:10.3945/an.112.002535. PMID: 23153734; PMCID: PMC3648704.
6. Noah L, Dye L, Bois De Fer B, et al. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomized controlled trial. *Stress Health*. 2021;37(5):1000-1009. doi:10.1002/smi.3051.
7. Moretti A. What is the role of magnesium for skeletal muscle cramps? A Cochrane Review summary with commentary. *J Musculoskelet Neuronal Interact*. 2021;21(1):1-3. PMID: 33657750; PMCID: PMC8020016.
8. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. *Nutrients*. 2016;8(2):68. doi:10.3390/nu8020068.
9. Carr AC, Maggini S. Vitamin C and Immune Function. *Nutrients*. 2017;9(11):1211. doi:10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.
10. Adams JD, Karpinski A. Hydration status influences mood and cognitive function. *Biol Sport*. 2022;39(4):1047-1055. doi:10.5114/biolsport.2022.109234.
11. Smith AD, Refsum H. Homocysteine, B vitamins, and cognitive impairment. Annu Rev Nutr. 2016;36:211-239. doi:10.1146/annurev-nutr-071715-050947. PMID: 27296501.
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