Holiday Survival Guide: How to Enjoy the Holidays Without Gaining Weight

Reading time: five minutes.

The holiday season is right around the corner!

However, for those on a weight loss journey, this season can feel like an obstacle course of high-calorie dishes, extra helpings, and tempting desserts.

With a few mindful choices and a bit of planning, you can keep your weight loss efforts on track, and still make memories around the table with loved ones.

This blog will provide tips on how to navigate the holidays without derailing your weightloss effort. We provide balanced menu ideas, portion control tips, and ways to stay active so you can feel your best throughout the season.

Plan a Balanced Menu

A little strategy can go a long way when planning your menu. 

By carefully selecting your dishes, you can cut down on extra calories while still creating a spread that everyone will love.

Choose Healthy Sides

Many traditional sides are high in carbs, sodium, and unnecessary calories, but it is easy to put a healthy twist on your favorites.

• Sweet potatoes: These are naturally sweet and packed with fiber. Instead of a sugary casserole, roast them with cinnamon for a lower-calorie option.
• Green beans or Brussels sprouts: Go light on butter and season with herbs or a sprinkle of almonds.
• Cauliflower mash: A low-carb alternative to mashed potatoes that keeps the creamy texture without all the extra calories.

Make Smart Protein Choices

Choose the right proteins as they can significantly impact your calorie intake. Aim for leaner options to control calories.

• Turkey breast: Stick with white meat and skip the skin for a leaner protein source.
• Plant-based options: If you are open to non-traditional options, a lentil loaf or quinoa stuffing can add variety and fiber to your meal.

Go for Healthier Desserts

Desserts can be calorie-dense, but you can enjoy sweet flavors without overindulging:

• Fruit-based desserts: Apple crisps, baked pears, or even a yogurt parfait with cinnamon and nuts make delicious yet lighter alternatives.
• Smaller portions of classics: If pumpkin or pecan pie is a must, have a small slice to savor the flavor without consuming too many calories.

Practice Portion Control

Portion sizes are key to managing your food intake, especially with the holiday’s tempting, decadent foods on the table. Here are ways to help with portion control:

1. Start with vegetables: Fill half of your plate with veggies. This helps you eat more nutrient-dense, lower-calorie foods before moving to richer dishes.
2. Use smaller plates: Use a smaller plate to help control the amount of food you take, making it easier to stay mindful of portion sizes.
3. Take only one serving: Aim for a single helping of each dish you really want. This keeps your calorie intake in check and lets you enjoy your favorite foods without overloading.

Stay Active During the Holiday

The average person may gain a few pounds during the holiday season, so stay active to counteract extra calorie intake.

• Morning walk or run: Start your day with a walk or light jog. This sets a healthy tone and boosts metabolism before the holiday meal.
• Active family games: After dinner, engage in a game of touch football or take a walk around the neighborhood with family or friends.
• Do some yoga or stretching: If you prefer a slower pace, yoga helps with digestion and reduces holiday stress.

Manage Your Beverage Choices

Liquid calories can quickly add up during the holidays, often without you even realizing it. Here are some ways to be smart with your drinks:

• Choose calorie-free drinks: Opt for sparkling water with lemon, unsweetened tea, or a classic club soda.
• Limit alcoholic beverages: Alcohol calories add up fast. Consider sticking with a single glass of wine or a light beer, or even replace alcohol with holiday-flavored sparkling water.
• Drink plenty of water: A glass of water before the meal can help you feel fuller, reducing your urge to overeat.

Enjoy Quality Time Without Overeating

The holidays are a time to share with loved ones. Focus on quality time to help you enjoy the holiday without fixating on food.

• Mindful eating: Be present and savor each bite. This helps prevent overeating and allows you to enjoy the real deal—time with family and friends.
• Do not rush: Take your time with each course to help you feel satisfied with less food.
• Skip the carb-laden party foods: If you are not that interested in a particular item, feel free to pass. Save room for the dishes you truly enjoy and avoid holiday weight gain.

Balance and Joy Are Key

You can absolutely enjoy the holidays while staying on track with your weight maintenance or weight loss goal.

The key is to make conscious choices about your food selection, portion sizes, and activity level. With a bit of planning and mindfulness, you will walk away from your holiday feast feeling satisfied and proud of your choices.

If you are curious about how to take your health journey to the next level, visit our wellness clinic in Madison, AL. We can help you set realistic, achievable goals for weight loss and healthy eating habits. Whether it is a weight loss program or personalized advice, our team is here to support you on your journey.Call (256) 722-0555 to book an appointment or complete our online inquiry form! We are located at 844 Slaughter Rd Suite A, Madison, AL.