The holiday season brings an abundance of comfort foods. It’s a time for enjoying traditional favorites and gathering with friends and family, but it also can be challenging for those trying to maintain their weight. “When the holidays come around, I like to shift my clients’ goals from weight loss to weight maintenance,” explained Chad Hodson, fitness and operations manager with the Blount Memorial Wellness Center at Springbrook. “Asking someone to avoid his or her favorite dishes altogether is a big ask, so it’s more realistic to focus on staying consistent rather than restrictive.” Here are some tips for managing your weight this season without feeling deprived.
To start, allow yourself to enjoy holiday dishes in moderation. “If there’s a dish you love, go ahead and have a small portion. There’s no need to deny yourself,” Hodson said. “The key is to start with a small serving size and avoid going back for seconds. This way, you get a taste of the foods you love without overdoing it.” Alongside portion control, including lean proteins on your plate such as turkey, ham or eggs can help keep you feeling full longer. “Prioritizing protein is a great way to stabilize blood sugar and avoid unnecessary cravings,” Hodson added.
Practicing mindful eating is another simple yet powerful technique. Hodson encourages people to savor each bite, eat slowly and be aware of hunger and fullness cues to prevent overeating. “Enjoying each bite lets you appreciate special holiday treats without overindulging,” he said. After larger meals, balancing with lighter, nutrient-dense choices also can help you stay on track. “If you’ve had a big holiday meal, opt for lighter, veggie-filled meals the next day to balance things out without feeling like you’re on a diet,” Hodson recommended.
Physical activity is another way to support balance during holiday gatherings. Research has shown that walking after a meal may aid digestion, help regulate blood sugar and even reduce heart disease risk. “Even a 10-minute walk after each meal can be beneficial,” Hodson suggested. Consistent movement can not only boost energy levels but also serve as a healthy ritual to counterbalance indulgent meals.
Hodson also emphasizes staying consistent with meals rather than skipping them to "save" calories. “Skipping meals usually leads to extreme hunger, which makes it harder to make balanced choices later,” he advised. Choosing regular, balanced meals can help curb cravings and keep energy levels stable. Small changes, such as using smaller plates to help control portion sizes, also can be effective. Studies suggest that using smaller plates can reduce food consumption without making you feel restricted.
Lastly, while it may be tempting to avoid the scale during the holidays, Hodson advises against it. “Standing on a scale during the holidays may not sound fun, but weekly weigh-ins can offer some accountability. It’s easier to address a small gain than trying to lose five to ten pounds in January,” he said.
With a few mindful choices, holiday weight gain doesn’t have to be inevitable. These simple adjustments allow you to enjoy your favorite seasonal foods while staying on track with your health goals. “The goal is to find balance,” Hodson reminded.
