Prioritize weight maintenance rather than weight loss during the holidays.
Following a strict weight loss plan during the holidays can be challenging. Instead of worrying about weight gain or loss, focus on mindful and moderate indulgence. This approach can reduce stress and help you enjoy the holiday season more fully.
Set Achievable Holiday Health Goals
Allow for a little more flexibility in your diet by focusing on weight maintenance. Amelia Pickhinke, Registered Dietician Intern at CCMH, says maintaining a steady weight is a win amidst the abundance of snacks, candies and cocktails.
“Managing our daily stress and navigating the festivities is the key to minimizing any weight gain we might experience. Research suggests that people typically gain one to two pounds between the last week of November and the second week of January. While this may seem insignificant, these small gains can accumulate over time if not addressed. Stress itself can be a weight-gain culprit. So worry less about your weight, try to eat healthy, and keep stress to a minimum.”
Practice Portion Control While Still Enjoying Your Favorites
Instead of telling yourself you can’t eat this or that, Pickhinke suggests tightening up your portions.
“For example, take only one cookie, not two. Swap out foods that are less healthy for better options. Utilize handheld vegetables like carrots or celery to fill in where a brownie or piece of pie are the other choices. Use a plate to portion your food and avoid mindless eating at the buffet table. Eat less pre-processed foods and more natural foods. The same goes for your snacks. A simple approach to healthy eating is to focus on whole foods like fruits and vegetables. This is especially important when snacking, as processed foods like bars or chips can be less nutritious.”
Avoid Holiday Heart Syndrome
Pickhinke says holiday heart syndrome is an occurrence where people tend to have more heart attacks, more cardiac emergencies around the Christmas season and New Years.
“Holidays bring a lot of joy, but they also bring a lot of extra sodium, extra sugar, extra stress, and extra alcohol. And all of these can contribute to an irregular heartbeat, which can then lead to a more unfortunate situation. This time of year, we want to focus more on the things we can do to maintain our health and limit our exposure to a diet and eating habits which negatively impact us.”
Plan Ahead
Given the busyness of the season, Pickhinke notes you should try to plan your meals as much as possible.
“Set yourself up for success by maintaining those habits that help keep you healthy throughout the year into the holiday season. Stock your kitchen with nutritious soups, high-fiber grains, lean meats, and veggies. These healthy comfort foods can help you maintain your wellness during the winter months. Remember, it’s more important to focus on your everyday diet than on occasional holiday indulgences.”
Get More Sleep
Pickhinke is a big believer in getting good rest as the best way to deal with the stress of the holiday season.
“Prioritize sleep to support your weight maintenance goals. Research indicates that getting more than six hours of sleep per night can positively impact your weight.”
Move Daily
Pickhinke also recommends moving your body every day, no matter the weather. Regular physical activity is especially important when you’re not strictly following a diet.
“Some people find relaxation by exercising in the morning, others in the afternoon. Whatever you do, don’t skip that exercise. Find a time during the day that works best for you. Keep in mind, a daily walk can work wonders both for your physical and mental health.”
Conclusion
Instead of restrictive dieting, focus on overall health and well-being. Maintain your weight by adopting sustainable, healthy habits. These practices will benefit you not only during this holiday season but throughout the year. Approach the holidays with balance and grace. Slow down, savor the moments, and feel good about taking care of yourself during this busy and sometimes stressful time.
