The changing colors of the leaves, grocery stores stocking turkey, ham, stuffing, cranberry sauce, pumpkin pies, and the excitement of planning holiday meals all signal that the festive season is approaching. The holidays bring joy and connection as we gather with family and friends, with food always central in these celebrations.
With all the festivities, it’s easy to feel guilty when indulging in delicious meals while trying to stay on track with your weight loss journey. The good news is, you don’t have to choose one or the other. The holidays can be a time of enjoyment, connection, and balance. The key is finding the balance. We asked our Bariatric & Medical Weight Loss Dietitian, Sharon Low, M.S.R.D., for some practical tips to help you find that balance without derailing your weight loss progress.
Enjoy Food Without Stress
The holidays are a time for celebrating and creating joyful moments with friends and family. Foods and drinks serve to strengthen connection and bring people together. Rather than worrying about overindulging, savor your favorite dishes in moderation. One small treat can be just as satisfying as a larger indulgence when enjoyed mindfully.
Use Food as a Way to Connect
Food plays multiple roles when it comes to celebration. In addition to nourishing our body, it also brings people together. The holidays provide a meaningful opportunity to bond with loved ones over shared meals. Focus on the joy of the experience, the conversations, and the memories created around the table. Let the magic of the food enhance these beautiful moments rather than be a source of stress.
Focus on Nourishing Choices
When building your plate, make protein the star of your meal. Protein makes you feel more satiated and satisfied throughout the festivities. Pair it with non-starchy vegetables for fiber, nutrients, and other natural compounds in plants that are beneficial for your health. Including a moderate amount of whole grains can add balance to your meal, providing energy for staying active and enjoying holiday games or activities. If you would like to enjoy a small treat, enjoy it without guilt, it's all about embracing balance and celebrating the occasion.
Plan Ahead
A little planning goes a long way. Try eating a light protein snack before the party or bring a healthy dish to share at gatherings. This way, you can still enjoy the holiday favorites without feeling like you’ve overdone it.
Staying Active
Staying active is a fun way to stay on track. Whether it's a brisk walk after a meal, playing with family members, or cleaning up after a big meal, these activities can help balance out the holiday indulgences.
Mindful Drinking
Alcohol is often part of holiday celebrations, but it's best to think of it as a small complement to your meal rather than the main event. Drink responsibly and enjoy in moderation, or try festive mocktails instead of cocktails. These alternatives can be just as enjoyable and help you to avoid the extra calories and the negative effects of alcohol.
Remember, the holiday season is all about enjoyment, connection, and balance. With a little mindfulness and planning, you can fully enjoy the festivities. Embrace these moments with your loved ones while keeping your health goals on track. Here's to a happy and healthy holiday season!
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