The holidays are here, and if you’re like most people, the thought of navigating festive meals and treats might be a bit stressful. It’s easy to worry about gaining weight or veering off track with your healthy habits. But here’s the good news: you can eat smart and stay healthy during the holiday. In fact, you can enjoy all the delicious holiday foods you love without feeling guilty or compromising your health goals.
The Truth About Holiday Weight Gain
Did you know that the average person only gains about 2 pounds between Thanksgiving and New Year? That’s it! So take a deep breath — indulging here and there won’t completely derail your progress. It’s all about maintaining balance and making mindful choices.
Staying on Track: Healthy Eating Is Still Possible
Just because it’s the holiday season doesn’t mean you have to abandon your healthy habits. It’s perfectly fine to indulge a little, but it’s important to do so in a way that feels good. Enjoying a few holiday treats doesn’t mean throwing your fitness goals out the window — it’s about finding a healthy balance between indulgence and moderation.
That said, it’s important not to use the holidays as an excuse to overeat. Mindful eating — paying attention to your hunger and fullness cues — is key. It’s not about feeling stuffed after every meal; it’s about eating to a point where you’re comfortably satisfied, not overstuffed like a turkey on Thanksgiving.
The Joy of Holiday Food: A Mindful Approach
The holidays are a time for family, friends, and food — and it’s completely okay to enjoy the seasonal favorites. Think about it: not eating Grandma’s famous cookies would be downright unrealistic. But that doesn’t mean you have to go overboard. Here’s how to savor your holiday meals without the stress:
Holiday Eating Tips for a Healthy, Happy Season
- Relax and indulge without guilt. It’s the holidays — enjoy yourself, but don’t stress about every bite.
- Make your calories count. Skip the bland snacks (like chips or crackers) that won’t satisfy you. Instead, focus on quality homemade treats and dishes.
- Sample and savor. Try a bite or two of the host’s signature dish or a tasty appetizer, but don’t go overboard.
- If something tastes bad, don’t finish it. If you try something and it’s not as great as you expected, simply leave it.
- Eat slowly. Put your fork down between bites and savor the flavors. It’s not a race!
- Use a plate. Avoid the temptation to stand by the food and graze. Grab a plate, and use it to control your portions.
- Choose a smaller plate. This simple trick helps you keep portions in check while still feeling like you’re indulging.
- Eat the rainbow. Head for the veggie tray and pile your plate high with colorful, nutrient-dense options.
- Drink water. Sip on lemon water while you chat. Staying hydrated helps curb hunger and keeps you feeling good.
- Pay attention to fullness cues. If you’re satisfied, stop eating. You don’t need to finish everything on your plate.
- Avoid second helpings. If you’re full, skip the second round of food — your body will thank you later.
- Don’t speed eat. Take your time and enjoy each bite, rather than rushing through your meal.
- Drink wisely. Opt for a glass of wine or champagne, and choose a smaller glass to help you stay in control of alcohol intake.
- Pre-party prep. Eat a small, healthy meal before attending a party to curb hunger and avoid overeating.
- Focus on the fun. Enjoy good conversation and laughter — the holidays are about more than just the food.
Keep Moving: Don’t Forget Your Exercise Routine
While it’s easy to get caught up in all the festive fun, don’t forget to stay active! Continue with your regular exercise routine, whether it’s a brisk walk, a yoga session, or hitting the gym. Staying active helps you feel better, keeps your energy up, and gives you more flexibility when it comes to enjoying your favorite holiday foods.
Wishing You a Joyful, Healthy Holiday Season
The holidays are meant to be enjoyed — not feared. So relax, enjoy the food, and savor every moment. Remember, the choices you make over a few weeks won’t define your long-term health, but consistently mindful habits will.
With over 30 years of experience as a personal trainer and coach, I share valuable tips on aging well through fitness and nutrition on my Instagram. I’d love for you to join my community and follow along!
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