Beat the Holiday Bulge: A Proactive Approach to Weight Management

The year-end holidays have arrived once again, and with them, ample opportunity to celebrate the season, visit loved ones, host social gatherings, and attend festive events. Connection and joy may be at the heart of these holiday celebrations, but so, too, are: 

• Tempting appetizer spreads 
• Elaborate, feast-like meals
• Tables filled with sugary treats 
• High-calorie alcoholic drinks 

It’s not surprising that many adults gain an average of 2 pounds over the holidays. Unfortunately, most adults don’t shed those holiday pounds in the new year; in some cases, holiday weight gain sets the stage for further loss of weight control over time.     

Luckily, our team at Nova Physician Wellness Center is here to help you take a more proactive approach to weight management over the holidays, so you can enjoy all that the season has to offer without expanding your waistline.

It’s all about strategic holiday eating

Long-term weight control is shaped by your dietary patterns and exercise habits. When it comes to avoiding unwanted holiday pounds, however, it’s mostly your dietary choices that have the power to support your efforts — or undermine them.

Simply put: It’s a lot easier to limit your intake of rich foods and high-calorie drinks than it is to “sweat them off” later. You can do just that with a mindful, strategic eating approach: 

Eat a healthy breakfast

Start your day with a nutritious breakfast to avoid over-indulging later, especially on days when you’ll be doing a lot of festive cooking, baking, or sampling.

Avoid skipping meals

Don’t skip early meals in order to “save room” for meals at a later gathering; doing so can leave you feeling ravenous and much more likely to overeat. If you don’t want to eat your usual lunch before a planned holiday feast, have a light lunch instead.  

Eat before you go

Have a healthy, satiating snack right before a party to help take the edge off your hunger. This makes it much easier to manage your self-serve portion sizes and be more mindful about your food and beverage choices.

Control your portions

Take a smaller plate and fill at least half of it with nonstarchy vegetables (i.e., salad, green beans, squash, carrots), one-quarter of it with a lean protein (i.e., white, skinless meat) and the remaining quarter for carbohydrates (i.e., sweet potatoes, bread). Cut desserts and baked goods into smaller, mini or sample-sized portions.

Practice mindful eating

Savor your food and be present during meals to enjoy the experience and better recognize fullness cues. Stop eating before you feel stuffed, and wait 20-30 minutes before deciding if you really want seconds.

Limit your liquid calories

Be mindful of the calories you drink at a holiday dinner or event; a 1-cup serving of eggnog has over 200 calories, an 8-ounce serving of non-diet soda has 100 calories, and the average 5-ounce glass of wine has about 120 calories.

Alcohol is also a known appetite stimulant that can make you feel hungrier than you actually are through its effects on certain hormones and brain cells.

Indulge wisely

Don’t deprive yourself of your favorite seasonal foods and treats. Instead, indulge wisely. Rather than being tempted by multiple indulgences at a party, plan your “one treat” in advance (i.e., a slice of cake, a glass of champagne) and savor that indulgence to the fullest.

Stay active, hydrated, and balanced

The right supportive habits can make a world of difference when it comes to mindful, strategic eating and proactive weight control; you’re less likely to succeed at the holiday table if you’re feeling sluggish, drained, or stressed.

To make strategic eating and weight control easier over the holidays, you should:

Keep exercising

Keep up with your regular exercise routine as much as possible. On days when you can’t get your usual workout in, find other ways to stay active. Take a brisk walk, do some light strength training or stretching, or go for a “holiday lights” stroll with your family.

Stay hydrated

Drink plenty of water throughout the day. It’s a healthy, calorie-free way to help you feel more satiated with less food, making it easier to avoid overeating.

Manage stress

Stress is a major emotional eating trigger for many people. While no holiday is stress-free, you can minimize stress by being realistic about your holiday plans, adjusting your expectations when necessary, setting healthy boundaries to avoid overwhelm, and making time to relax and recharge.

Prioritize sleep

Don’t let late-night celebrations throw off your sleep schedule. Getting seven to nine hours of restful, restorative sleep each night can help you manage stress and reduce seasonal cravings for comfort food, fatty, carb-rich meals, and sugary treats.

Weight control through the holidays

If you’re in need of expert weight maintenance support through the holiday season, or if you’d like to reach a healthier weight in the coming year, we can help.   

With seven Virginia locations in Fairfax, Lansdowne, Vienna, Arlington, Charlottesville, Sterling, and Woodbridge, and another office in Rockville, Maryland, our Nova Physician Wellness Center team is here to help. Schedule your visit today.