The holiday season is a time to celebrate, connect with loved ones and enjoy delicious seasonal dishes, but it can also present challenges when it comes to staying on top of your health and weight goals. With an abundance of rich foods, sweets, and festive drinks, it’s easy to feel overwhelmed by the temptation to overeat or skip workouts. However, with a little preparation and mindfulness, you can enjoy the holiday season without sacrificing your health goals.
Below are some practical tips for how to plan and stay mindful of your choices.
1. Practice Portion Control
The key to enjoying holiday foods without over-consumption is portion control. Instead of depriving yourself of your favorite dishes, focus on enjoying smaller portions of them.
- Use Smaller Plates: Studies show that using smaller plates can help you eat less while still feeling satisfied. This visual trick makes your brain think you’re eating more than you are.
- Fill Your Plate with Vegetables First: When building your plate, start with non-starchy vegetables like salad, green beans or roasted Brussels sprouts. These are low in calories but high in fiber, which will help fill you up before reaching for heavier items.
- Eat Slowly and Mindfully: Take your time to savor each bite and pay attention to your body’s hunger and fullness cues. This can help prevent overeating and allow you to enjoy your meal more fully.
2. Plan Your Meals
Holiday parties and family gatherings can make it difficult to stick to your usual meal routine, but planning ahead can keep you on track. Consider the following strategies:
- Eat Before Parties: Don’t arrive at a holiday event starving. Eating a healthy snack or small meal before you go will help curb your appetite, making it easier to make mindful choices when faced with higher-calorie foods.
- Bring a Healthy Dish: If you’re attending a potluck or holiday gathering, bring a healthy dish that aligns with your goals. This way, you’ll have at least one nutritious option to enjoy while also sharing it with others.
- Plan Your Indulgences: Decide ahead of time what holiday foods are worth the splurge. If you know you’re going to indulge in a dessert or rich dish, plan for it by balancing the rest of your day with lighter, high-protein meals and snacks.
3. Stay Active
The holiday season can be busy, but it’s important to prioritize staying active. Regular exercise not only helps manage weight but also reduces stress and boosts your mood—both of which can be helpful during this hectic time of year.
- Set a Workout Schedule: Plan your workouts and treat them as non-negotiable appointments. Even if it’s just a 30-minute walk or home workout, staying consistent with physical activity will help you maintain your progress.
- Take Advantage of Family Time: The holidays are a great opportunity to stay active with loved ones. Organize a family walk after a big meal, play a game of football or go for a hike together. These activities are fun and help burn off some of those extra calories.
- Sneak in Movement: If you’re short on time, try to incorporate small bursts of activity throughout the day. Take the stairs instead of the elevator, do a few squats while cooking or go for a short walk during a break from holiday preparations.
4. Manage Stress
The holidays can be stressful, and many people turn to food as a way to cope with overwhelming feelings. Managing your stress levels can help prevent emotional eating and keep you in control of your choices.
- Practice Mindfulness or Meditation: Take a few minutes each day to practice mindfulness or meditation. This can help reduce stress and improve your ability to make thoughtful decisions about food.
- Get Enough Sleep: Lack of sleep can lead to increased cravings for high-calorie foods, especially sugary and fatty ones. Prioritize getting 7-9 hours of sleep per night to keep your hunger hormones in check and your energy levels stable.
