The holiday season is a time of celebration, togetherness, and delicious food. It’s also a season when many of us worry about gaining weight due to the abundance of festive treats, big meals, and social gatherings. Spoiler alert: this doesn’t mean missing out on your favorite foods or sacrificing joy. It’s all about balance, planning, and a few mindful strategies.
1. Set Realistic Goals
The holidays are a time for enjoyment, so aim for balance rather than perfection. For some, the goal might be to maintain their weight, while others may focus on gaining minimally. Set a realistic intention for yourself that will allow you to stay mindful but still enjoy the holiday season.
2. Practice Mindful Eating
Mindful eating is about being fully present with your food, savoring each bite, and listening to your body’s hunger and fullness cues. Here’s how to put it into practice.
Eat slowly and savor each bite, which can help prevent overeating.
Check in with your hunger level before taking seconds. It can take about 20 minutes before your brain and stomach get the all-full signal.
Choose foods you genuinely enjoy rather than eating out of obligation or habit.
3. Don’t Skip Meals
Skipping meals to save calories for a holiday meal can backfire. Going too long without eating often leads to overeating later, as your body craves quick energy. Instead, aim for balanced meals throughout the day, including protein, fiber, and healthy fats to keep you feeling full and satisfied.
4. Make Healthy Swaps When You Can
There are plenty of delicious ways to lighten up holiday favorites without sacrificing flavor.
Roast or steam vegetables instead of frying them and add herbs and spices for flavor.
Use Greek yogurt instead of sour cream in dips or mashed potatoes for a protein boost with fewer calories.
Opt for whole-grain options in stuffing or bread to increase fiber and satiety.
5. Drink Wisely
Alcohol can quickly add empty calories, so consider your choices and pace yourself. Try alternating alcoholic drinks with water or sparkling water with a splash of lime. If you enjoy festive cocktails, limit added sugar by choosing options with fresh fruit or herbs rather than sugary mixers. And don’t forget, there’s no shame in abstaining or exploring some of the amazing mocktail options that exist now!
6. Stay Active with Friends and Family
Holiday gatherings don’t always have to revolve around food. Get creative and plan active outings, such as a family walk, hike, or game of football. Staying active not only helps burn calories but can also strengthen bonds with loved ones and create lasting memories.
7. Get the Sample Size
Holiday tables are often filled with rich, tempting foods, and it’s easy to want to try everything. Instead of heaping plates, try a small portion of each dish you’re excited about. By sampling, you can enjoy a variety of flavors without overindulging.
8. Watch Out for Liquid Calories
Hot chocolate, eggnog, and holiday lattes are all delicious but can add up quickly in calories and sugar. Instead, opt for lower-calorie drinks like black coffee with a splash of milk or tea with honey and spices. If you do choose a rich holiday drink, enjoy it as an occasional treat rather than a daily indulgence.
9. Get Enough Sleep
Holiday stress and late nights can disrupt sleep patterns, which may lead to increased cravings and a bigger appetite due to hormonal changes. Try to prioritize rest, even during the busy holiday season, by setting aside time to wind down and get quality sleep each night.
10. Give Yourself Grace and Enjoy!
Finally, remember that the holidays are about celebrating and spending time with loved ones. Enjoy the special foods and traditions of the season without guilt. If you overindulge, don’t be too hard on yourself. Just get back on track with your next meal or activity.
Happy Holidays!
Revan Health provides welcoming, respectful family medicine for all from infants to geriatrics. We understand the pain and frustration that comes with not feeling heard by your family care provider. We believe access to respectful care is key to improving medicine adherence and overall life satisfaction for our patients. Like us on Facebook or visit us at revanhealth.com.