How to Navigate the Holidays Without Gaining Weight

It’s easy to gain weight during the holiday season. Cookies, candy, and alcohol are often more available and more difficult to avoid than during the rest of the year. If you’re working to lose weight, you may be wondering how you can navigate the big meals, the extra treats, and the temptations of the season. 

At Soulage Med Spa, Dr. Pompeyo Chavez and our staff of experts work hard to help you succeed. And we don’t want you to succeed for only part of the year; we want you to enjoy optimal health all year round! Weight loss, weight maintenance, and a fit, healthy life are possible. 

Sample size servings

Often, it’s best to sample everything you want. That may seem like a recipe for weight gain, but we’ve found that a small amount of the foods you love and crave can help you feel satisfied. Not having a bite of your favorites can leave you feeling deprived, and when you feel deprived, you’re more likely to experience a moment of weakness and end up eating cheap candy or a considerable helping of pie.  

Using a small plate can help you enjoy small portions. A small plate filled with your favorite holiday foods can help you feel indulgent without overdoing it. 

Pay attention

Part of the key to navigating the holidays with less stress is living in the moment, whether you’re chatting with loved ones or enjoying a small plate filled with delightful foods. When you eat, notice the flavors, the textures, and the pleasure of enjoying a special meal. When you’re mindful, you become satisfied more quickly so that you enjoy your food, but don’t eat as much as you would if you were eating mindlessly. 

Eat a healthy breakfast and lunch

Have you ever postponed eating all day so that you could eat more during a big dinner? This isn’t a behavior that encourages satiety or weight loss. Eat a healthy breakfast and lunch so that you are satisfied with your small plate of sample-sized portions. 

Get your workouts in

Exercise is essential all the time, but during the holidays, it can become even more critical. It helps relieve stress, and you don’t feel so guilty about enjoying some extra treats. You may find that you need to shorten your workouts a bit to meet other obligations, but be sure to prioritize your health. 

Get your beauty rest

Sleep is an often overlooked but critical component of weight loss. Proper sleep helps regulate feelings of fullness and hunger. During busy times it’s tempting to skimp on sleep to get more done, but it’s not helpful for your health or weight loss goals. 

Fiber is your friend

Fresh vegetables can help you feel more satisfied, thanks to their fiber content. If you’re in our program, Ideal Protein, you already know the importance of balancing your carb, protein, and fat intake correctly. 

Don’t ignore the scale

Although your weight always varies slightly day-to-day, regular weekly check-ins can help keep you honest. It’s tempting to skip the scale during the holidays, but knowing where the numbers stand means you can quickly reverse any upward trends in your weight.

Substitute when it makes sense

If you’re the one in charge of cooking, try to use healthier ingredients without empty calories. You’ve already learned about the importance of ingredients as a participant in Ideal Protein. Use the tools you’ve gained to make the holidays a bit healthier. 

A slip up isn’t the end

Over-indulging on Friday doesn’t mean the weekend is blown. The same is true all the time. Your nutritional goals aren’t all or nothing. If you eat too many cookies or end up having an extra serving of your favorite casserole, it doesn’t mean your weight loss journey is over. It just means you need to get back on track at your next meal. 

Get in touch

If you’d like to learn more about Ideal Protein, our weight loss program, or the services we provide that can help you reach your weight loss and fitness goals -- even during the holidays -- schedule an appointment. We’re happy to answer your questions and offer suggestions that you may find helpful.