The holidays are here, and as a weight loss doctor, I know how tough it can be to navigate all the delicious food this time of year. I see it every year: people struggling with the same challenges, and sometimes, all it takes is one off day to trigger a spiral of negative self-talk. But here’s the thing: a single moment, day, or even week doesn’t define your journey. The key is learning how to reset, refocus, and lean on the support available to you – like the guidance we offer here at Medical Weight Loss.
I want you all to understand that our holiday weight loss goal is not about losing tons of pounds. The real aim is to maintain a weight close to what you had in early December, avoiding the trap of a binging cycle that can spiral out of control. If you can maintain your weight over the holidays, that is a huge win!
To help you navigate this time of year without feeling overwhelmed, I’ve put together 12 simple, practical strategies. These tips will keep you feeling balanced and confident – so you can enjoy the holidays while staying true to your goals.
1. Have a Party Plan
Picture this: you’re at your aunt’s Christmas party, surrounded by tempting foods – from creamy dips to trays of cookies. Without a plan, it’s easy to feel overwhelmed and eat mindlessly. Bring a dish you feel good about, like a veggie tray with hummus or protein-packed appetizers like chicken skewers. This ensures you have something satisfying to snack on while contributing a healthier option for everyone.
Think about your priorities before you arrive. Do you want to enjoy your aunt’s famous pie, or would you rather enjoy a glass of wine? Deciding in advance helps you stay balanced.
The goal isn’t to skip the fun – it’s to enjoy the party with intention. With a simple plan in place, you can celebrate the season and still feel proud of your choices.
2. Never Go to an Event Hungry
Skipping meals to “save room” for a party might seem like a good idea, but it often backfires. Arriving at an event feeling extremely hungry can lead to overeating, especially late in the evening when your body has a harder time metabolizing food.
Instead, set yourself up for success by eating a balanced snack beforehand. A protein shake, a handful of almonds with a piece of fruit, or some Greek yogurt can help stabilize your blood sugar and keep your hunger in check. By arriving at the event feeling satisfied, you’ll be better equipped to make mindful choices and enjoy the evening without the urge to overdo it.
The key is to nourish yourself before the party so you’re in control – not your hunger.
3. Fill Your Plate Wisely
When you’re at a party, aim for a balanced plate that keeps you satisfied without overdoing it. Start by filling half of your plate with protein options, like turkey slices, shrimp cocktail, or grilled chicken, to fuel your metabolism and keep hunger in check. Use 2/3 of your plate for fruits and vegetables – fresh veggie sticks, a crisp salad, or roasted Brussels sprouts are great choices. Finally, reserve the remaining portion (⅓) for carb-rich foods, like a small serving of stuffing or pasta, so you can enjoy them in moderation.
This approach isn’t just for holiday gatherings – it’s an easy way to maintain balance at any meal. You can enjoy the foods you love while feeling confident in your choices.
4. Exercise the Morning of an Event
Make it a point to work out the morning of an event, even if it means just going outside for a walk before you leave. Don’t use the weather as an excuse. Instead of thinking, “Oh, it’s snowing, I can’t do anything,” switch to a more proactive mindset: “It’s snowing, so I’ll put on the right clothes and go for a walk.” Making sure you get some movement, even for a short period, not only boosts your mental motivation to eat healthy but also benefits you physically by giving you a bit of extra leeway in your diet.
5. Be Careful with Alcohol
It’s easy to overlook the calories in what we drink, especially if someone keeps refilling your glass. Those extra pours can quickly add up to hundreds of calories. To stay in control, manage your own glass and opt for smaller servings – larger glasses often lead to more wine, beer, or stronger mixed drinks than you might realize. See if you can find a small glass to refill. Being mindful of alcohol consumption is not just about the calorie count. Alcohol can also make you more likely to snack or overeat while socializing. On top of that, it disrupts your sleep, which can leave you craving carbs the next day because you’re so tired. By keeping your drinking in check, you’ll feel better, rest better, and stay on track with your goals.
6. Journal During the Holidays
Food journaling is about so much more than just tracking calories – it’s a powerful tool for spotting patterns and behaviors that could be holding back your weight loss success. When I started journaling, I noticed habits like skipping meals, which often left me grabbing quick, less healthy snacks to boost my glucose levels. Without writing things down, I wouldn’t have been aware of these habits.
In fact, a study we conducted in our office found that people who journaled just twice a week were far more successful at losing weight than those who didn’t journal at all. Regular journaling can even lead to 50% more weight loss. By taking a few minutes to reflect and write, you can gain valuable insights and stay on track during the holidays.
Remember journaling isn’t about capturing every calorie. It is more about catching your habits that could sabotage your day.
7. It’s a Holiday, Not a Week, Not a Month, Not a Year!
I’ve noticed a trend where people choose to go alcohol-free in January. But why are we really doing this? From my perspective as a physician, I’ve seen that this mindset often leads to drinking more in December. And the more alcohol you have, the more likely you are to eat extra food.It’s important to remember that each event is just one day. Sure, you might enjoy some foods you wouldn’t usually eat (like carbs and junk foods), but the key is to stop there. Don’t let it turn into a week or a month of overeating. Mindful eating means closing the door on those habits after the event and making the choice to get back on track the next day.
8. Follow the Three Bite Rule
Here’s a simple rule for eating healthy during the holidays: allow yourself three bites of anything, unless it’s a trigger food for you. This guideline is based on how the limbic system, the pleasure center of your brain, responds to enjoyable food.
Take chocolate, for example, with its addictive mix of fat, salt, and sugar. The first bite is heavenly, the second is still enjoyable, but by the third, you might notice the flavor isn’t as intense. If you find yourself unable to stop after three bites, put that food in the trigger food category. Alternatively, try switching to something like dark chocolate, which is less addictive and might satisfy you in just two or three bites. The key is to stop at the third bite, closing the loop. This way, you won’t feel deprived and will still enjoy the experience.
9. Take the Focus Off Food
Here we are in the holiday season, a time when many of us are reconnecting with people we haven’t seen in a while. It’s a wonderful opportunity to catch up and spend quality time together. Instead of centering everything around food, try planning activities that bring everyone closer.
Go for a walk, watch a holiday movie, or do something fun like bowling or playing games. Shifting the focus to shared experiences helps create meaningful moments that everyone will remember.
10. Watch the Negative Self-Talk
Ditch the negativity and celebrate your successes instead. Weight loss is a journey, and it’s normal to face challenges along the way. What matters most is recognizing when setbacks happen and making small steps to get back on track.
Pay attention to how different foods make you feel. For example, I’ve noticed that bread makes me feel inflamed and less sharp. Recognizing patterns like this helps you make choices that support your well-being and encourages positive self-talk.
11. Drink Enough Water
Staying hydrated is one of the simplest ways to stay on track during the holidays. It’s easy to confuse thirst with hunger, so drinking enough water can help you make better choices. Start your day with a glass of water and keep sipping throughout the day, especially before meals or events. If plain water isn’t your thing, try sparkling water with a splash of lemon or lime for a refreshing twist.
12. Eat Mindfully
Mindful eating can help you stay in control and enjoy your meals without overdoing it. Pay attention to your hunger levels before you eat – are you truly hungry, or just eating because the food is there? Try simple techniques like putting your fork down between bites or chewing slowly. By eating with intention and tuning into how your body feels, you’ll find it easier to avoid overeating while still enjoying the holiday treats you love.
Finding Balance This Holiday Season
The holiday season is all about balance. It’s not about perfection, but about making choices that support how you want to feel – both now and in the new year. Whether it’s drinking enough water, practicing mindful eating, or focusing on quality time with loved ones, small adjustments can make a big difference.
Remember, it’s okay to enjoy the holidays! The goal isn’t to restrict yourself but to approach this time with intention and awareness. Pick one or two strategies from the list to try, and see how they work for you. With a little planning and self-compassion, you can celebrate the season while staying on track with your goals.
