November is here, so we’re officially in the midst of the holiday season! It’s a time of joy, celebration, and, of course, indulgent feasts. However, it’s also a time when many people struggle with the potential for holiday weight gain.
While it’s natural to enjoy delicious treats and heavy meals (they can lead to a dopamine rush!), it’s important to strike a balance between enjoying the festivities and mindful eating for the sake of your health. The good news is the same tips that can help you avoid weight gain throughout the year can also help you maintain a healthy weight during the holidays.
Read on as Monsur Ali, DO, and our team here at Candid Primary Care in Coppell, Texas, share eleven tips to help you navigate the holiday season while avoiding those unwanted extra pounds.
11 tips to avoid holiday weight gain
There’s no way to sugarcoat it: The most common holiday foods are high in fat and sugar and are calorie-dense. Combine that with a social setting, and it’s far too easy to overeat. In fact, people overeat about 48% more when eating with other people. These tips, however, can help you stay more mindful as you snack and avoid any surprises on the scale.
Plan your meals
Before heading to holiday gatherings, consider having a small, nutritious snack to curb your appetite. Be sure to drink a full glass of water as well, since some people mistake thirst for hunger. This can prevent overindulging and help you make wiser food choices.
Practice mindful eating
Enjoy each bite and focus on the flavors, textures, and aromas of your food. Mindful eating helps you recognize when you’re full by teaching you to listen to your body’s hunger and satiety cues.
Remember portion control
Portion sizes matter, especially during holiday dinners. Smaller portions can help you enjoy your meal without overloading on calories. Using a smaller plate can ensure you choose smaller portions.
Balance your plate
Fill your plate with a variety of nutrient-dense foods, including fruits, vegetables, lean proteins, and whole grains before sampling the more decadent dishes. This balanced approach can provide necessary nutrients and reduce the temptation to overindulge in high-calorie dishes.
Choose healthier cooking methods
Opt for baking, grilling, or steaming instead of frying when preparing holiday dishes. Healthier cooking methods can reduce calorie and fat intake.
Stay active
Maintain your exercise routine during the holiday season. Physical activity not only burns calories but also helps manage stress and keep your energy levels up. Even a walk around the block can benefit your body and mind!
Prioritize protein
Protein-rich foods can help you feel fuller for longer. Include lean proteins like turkey, chicken, and fish in your holiday meals. Raw nuts can also be a good snack, but be careful to avoid nuts that are loaded with sugar or excess oils.
Limit sugary beverages
Sugary drinks like soda, eggnog, and high-calorie cocktails can quickly add to your calorie count. Choose water, herbal tea, or low-calorie alternatives instead. Peppermint tea can be a festive choice without any added calories.
Plan for desserts
If you have a sweet tooth, plan to enjoy a dessert or two but in moderation. Share a large piece with a friend or family member to savor the flavors without overindulging. You can try to sweeten desserts with honey or dates to reduce your consumption of refined sugar.
Manage stress
The holidays can be stressful, and high stress levels can lead to emotional eating. Implement stress-reduction techniques, such as deep breathing, meditation, or a relaxing bath, to stay in control.
Get adequate sleep
Adequate sleep is essential for maintaining a healthy metabolism and reducing cravings for unhealthy foods. Aim for 7-9 hours of quality sleep per night.
Get a plan in place today
The holiday season is a time to celebrate, and indulging in festive treats is a natural part of the experience, but taking proactive steps to avoid holiday weight gain can have ripple effects on your physical health.
Gaining weight — whether it’s over the holidays or not — can lead to bloating, brain fog, fatigue, sleep apnea, body aches, and an increased risk of several conditions such as cancer and heart disease.
Even before your schedule starts filling up with holiday parties, you can get a weight loss plan in place. As part of our weight loss programs here at Candid Primary Care, Dr. Ali focuses on losing weight as a way to help combat diabetes, reduce your risk of cancer, and boost your mental wellness.
If you need help managing weight loss, give our office a call today to schedule an appointment. You can also book online any time. Most importantly, enjoy the season to the fullest, and embrace a healthy and happy holiday!