As the holiday season approaches, many people look forward to festive gatherings, delicious meals, and sweet treats. However, this time of year can also present challenges for those trying to maintain a healthy weight. With a little planning and mindful choices, it’s possible to enjoy the holidays without compromising your health goals.
The holidays often bring an abundance of high-calorie foods, larger portion sizes, and frequent social events centered around eating. Combined with colder weather and busy schedules that can limit physical activity, it’s no surprise that many people gain a few extra pounds during this season.
Here are some strategies to reduce weight gain during the holidays:
- Plan Ahead: Before attending parties or family gatherings, consider eating a healthy snack to curb your appetite. This can help you avoid overindulging in calorie-dense foods.
- Be Mindful of Portions: Use smaller plates and fill half your plate with vegetables or salad. Eat slowly so you can get a better sense of when you’re satisfied with your meal.
- Choose Wisely: Focus on enjoying special holiday foods in moderation. Prioritize lean proteins, whole grains, and fresh produce, and limit high-sugar or high-fat dishes. Substitute liquid calories such as eggnog, punch and alcohol for water, sparkling water or unsweetened drinks.
- Stay Active: Incorporate physical activity into your holiday routine. Even a brisk walk after a meal or a family game outside can help offset extra calories.
- Don’t Skip Meals: Skipping meals to “save up” for a big feast can backfire, leading to overeating later. Aim for regular, balanced meals throughout the day.
Remember, the holidays are about more than just food. Focus on spending quality time with family and friends, enjoying traditions, and making memories. By practicing mindful eating and staying active, you can celebrate the season while keeping your health and weight management goals on track.
If you do gain a little weight, don’t be discouraged. Do your best to return to healthy habits after the holidays and continue making positive choices throughout the year. Maintaining a healthy lifestyle is all about long-term sustainability and sometimes there are bumps in the road.
Dr. Gideon Oyekanmi is a resident physician who sees patients of all ages and provides obstetrical services at Lone Star Family Health Center, a non-profit 501©3 Federally Qualified Health Center operating facilities in Conroe, Spring, Willis, Grangerland, and Huntsville, and serving as home to a fully integrated Family Medicine Residency Program to increase the number of Family Medicine physicians for Texas and our community.
