Holiday Health: Tips to Keep the Weight Off While Enjoying the Festivities

I’ve been focusing on the holidays a lot lately. That’s because it is a time of the year when we get thrown off track. As wonderful as it is to eat, drink, and be merry with our friends and family, it is inconsistent with our day-to-day habits. With holiday feasts, sugary treats, and festive drinks at every turn, it can feel impossible to maintain your health goals. The good news is that you can enjoy the season without tipping the scale. Here are practical tips to navigate holiday gatherings while staying healthy.

Master Portion Control

I love food and want to try everything. The problem is that portion sizes often go out of the window in these settings. I tend to plop a full serving of everything onto my plate and overeat. This behavior is a perfect example of what NOT to do. So, what should we do instead?

• Use a smaller plate: Research shows that if it is on our plate, we will eat it.¹ Using a smaller plate is a great way to decrease your overall food consumption.
• Start with vegetables: Fruits and vegetables are nutrient dense, high in fiber, have a low glycemic index, and provide a sense of fullness.²  Filling your plate with nutrient-dense options first leaves less room for calorie-dense foods.
• Take your time: Eating slower results in less overall food intake.³ Feeling hungry or full is based on the hormones ghrelin and leptin. It takes time for those hormone levels to respond to food consumption. Eating slower gives these signals time to work.
• Drink water: Drinking more water results in eating less, though we aren’t entirely sure of the mechanism causing this.⁴ One thought is that your body can “mix up” thirst and hunger signals.  In some cases, you may actually be thirsty but feel hungry.

Be Mindful of Food Choices

Holiday buffets and potlucks often include high-calorie, low-nutrient foods. Making mindful choices can make a big difference.

• Prioritize protein and fiber-rich foods: These keep you full longer and stabilize blood sugar levels.⁵ Try to stick to lean proteins when possible. 
• Limit processed foods: Americans consume a high percentage of ultra-processed foods. These foods contribute to weight gain and higher mortality rates.⁶ Go for homemade dishes with whole-food ingredients when possible.

Navigate Alcohol Wisely

Alcoholic beverages can be a hidden source of calories.⁷

• Alternate with water: For every alcoholic drink, have a glass of water. This not only cuts calories but also helps prevent dehydration.
• Choose lower-calorie options: Opt for wine, light beer, or spirits with zero-calorie mixers instead of sugary cocktails.
• Set a drink limit: Commit to a reasonable number of drinks ahead of time.

Incorporate Physical Activity

Staying active can help counterbalance the extra calories consumed during the holidays while reducing stress.⁸

• Make it a family affair: Suggest a walk after a big meal or play an active game like tag or snowball fights with kids. For example, my neighbors host a “mini-Olympics” every Black Friday, which includes a series of competitive games that are a huge calorie burn.
• Schedule workouts: Treat exercise like an appointment. Even a 20-minute home workout or brisk walk can make a difference.
• Take advantage of downtime: Use holiday shopping trips as opportunities to walk more by parking farther away or taking the stairs. (Remember my social medial post about my walk into work?)

Be Kind to Yourself

Lastly, remember that the holidays are about joy and connection. If you slip up, don’t let one indulgence spiral into guilt or all-or-nothing thinking. Forgive yourself and get back on track at the next meal or opportunity.⁹

Final Thoughts

The holidays don’t have to derail your health goals. By staying mindful and making intentional choices, you can enjoy the season without sacrificing your well-being. I’ve provided several suggestions to guide you, not overwhelm you. There’s no need to attempt them all at once. Small, sustainable changes add up over time, leaving you feeling good both mentally and physically come January.

References

1.             Rolls BJ, Morris EL, Roe LS. Portion size of food affects energy intake in normal-weight and overweight men and women. The American journal of clinical nutrition. 2002;76(6):1207-1213.

2.             Tohill BC, Joint F. Dietary intake of fruit and vegetables and management of body weight [electronic resource]. World Health Organization; 2005.

3.             Andrade AM, Greene GW, Melanson KJ. Eating slowly led to decreases in energy intake within meals in healthy women. Journal of the American Dietetic Association. 2008;108(7):1186-1191.

4.             McKay NJ, Belous IV, Temple JL. Increasing water intake influences hunger and food preference, but does not reliably suppress energy intake in adults. Physiology & behavior. 2018;194:15-22.

5.             Anderson JW, Baird P, Davis Jr RH, et al. Health benefits of dietary fiber. Nutrition reviews. 2009;67(4):188-205.

6.             Juul F, Parekh N, Martinez-Steele E, Monteiro CA, Chang VW. Ultra-processed food consumption among US adults from 2001 to 2018. The American journal of clinical nutrition. 2022;115(1):211-221.

7.             Watson RR, Preedy VR, Zibadi S. Alcohol, nutrition, and health consequences. Springer; 2013.

8.             Donnelly JE, Blair SN, Jakicic JM, Manore MM, Rankin JW, Smith BK. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine & Science in Sports & Exercise. 2009;41(2):459-471.

9.             Neff K. Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and identity. 2003;2(2):85-101.