Losing weight during the holidays can be challenging due to plenty of rich foods, treats, alcohol, and celebrations. However, it is possible to stay on track with a few simple strategies. Here are some of my practical tips I recommend to help my patients lose weight or maintain progress during the holiday season:
- Plan Ahead
Set realistic goals: Set a goal that is achievable during the holiday season, like maintaining your weight or losing a small amount (1-2 pounds). This may not be what you want to lose this month, but it’s better than gaining.
Prepare for parties: If you know you’ll be attending events with tempting food, plan to eat a healthy meal or snack beforehand so you’re not too hungry when you arrive. Try having a protein shake or 3-4 oz of lean protein with a tall glass of water before you leave for the party. - Control Portions
Use smaller plates: This helps prevent overeating by giving you the illusion of a fuller plate with fewer calories.
Be aware of serving sizes: At buffet-style gatherings, take small portions of your favorite dishes instead of filling your plate to the brim.
Limit high-sugar treats: Holiday treats like cookies, pies, and cocktails are often high in sugar. Try to limit these to one or two small servings rather than indulging in excess. Try and ask for 100% agave tequila and soda with lime to reduce sugar compared to most wines.
Focus on Healthy, but Tasty Choices Start your plate with vegetables like salads and roasted vegetables. They are low in calories and high in fiber, helping you feel fuller longer.
Choose Lean Proteins: Opt for lean meats like turkey, chicken, or fish, and try to limit fatty meats or heavy gravies.
Healthy Snacks: If you’re at a holiday gathering, snack on unsalted nuts and hard cheeses (in moderation), - Stay Active
Incorporate Exercise: Try to maintain your regular workout routine or find time for outdoor activities, such as walking, or a holiday-themed fitness class. We tend to shift our priorities during the holidays, but it doesn’t work if you don’t work out AND overeat. You must try your best to keep the balance. If you can’t workout during the holidays, you’ve got to reduce your caloric intake. If you choose not to reduce your caloric intake, then you must increase your exercise level.
Stay Active During Gatherings: Take a walk with friends or family after meals or participate in friendly holiday games. - Stay Hydrated
Drink Water: Sometimes thirst can be mistaken for hunger. Drinking a glass of water before meals can help you feel full and reduce overeating. Please read one of my recent articles on dehydration during cooler months that is on my website.
Limit Sugary Drinks: Holiday cocktails, eggnog, and sugary beverages are high in empty calories. Stick to water, herbal tea, or sparkling water with a splash of lime or lemon. If you choose an alcoholic drink, replace wine with a clear alcohol, like tequila mentioned above with soda and lemon or lime. - Don’t skip meals
Eat regular meals: Skipping meals to “save calories” for later can backfire, making you hungrier and more likely to overeat during the holiday feast. Aim for balanced high protein meals throughout the day.
Healthy snacks: If you’re busy with holiday activities, keep healthy snacks like nuts, or Greek yogurt handy to keep your metabolism steady and avoid overeating later. - Get enough sleep
Prioritize sleep: Lack of sleep can affect hunger hormones and make it harder to resist cravings. Aim for 7-8 hours of sleep per night to help regulate appetite, energy levels, and hormones.
Don’t stress over perfection
Allow yourself flexibility: It’s okay to indulge in holiday treats occasionally, as long as you’re aware of portion sizes and balance them with healthy eating and increased exercise.
Forgive Yourself: If you overindulge one day, don’t let it ruin your progress. Get back on track with healthy choices and increase exercise the next day. - Practice gratitude and focus on enjoying the moment
Shift Your Focus: Instead of focusing solely on food, try to embrace the joy of being with family and friends, creating memories, and enjoying the holiday spirit.
Mindful Celebrations: Enjoy the holidays without overemphasizing food. Try to focus on experiences, traditions, and relationships rather than using food as the center of the celebration.
By being aware of what you eat, staying active, and managing holiday stress, you can successfully lose weight or maintain a healthy weight during the holiday season while still having fun.
Should you want any information on weight loss please call my office for a complimentary consultation about our program that does not use dangerous medications or injections. You also eat and prepare your own food. Watch my patient Jay’s weight loss progress video testimonial on my website. He’s lost 26.2 pounds in only 6 weeks without diet pills or injections! - For any questions regarding my articles, or to be added to our invitation list for our evening champagne and charcuterie events, please contact me, at [email protected] or call my office.
Leisa-Marie Grgula, DC
Chiropractic Physician
Accurate Care Medical Wellness Center
18261 N. Pima Rd. Ste. #115
(480) 584-3955
