Navigating holiday gatherings can be challenging, especially when tables are overflowing with indulgent foods. Whether you’ve had weight loss surgery, are trying to manage your weight or simply want to make healthier choices, strategic planning and mindful habits can help you enjoy the season without derailing your progress. Here are 13 expert-backed tips to stay on track.
1. Maintain regular eating patterns.
Skipping meals or “saving” calories for a holiday feast can backfire, leading to overeating. Eat balanced meals throughout the day, prioritizing protein to stay full and stabilize blood sugar levels.
2. Practice mindful eating.
Slow down and savor each bite. Paying attention to your hunger and fullness cues helps prevent overindulgence and promotes conscious food choices.
3. Plan ahead for gatherings.
Have a small, protein-rich snack before attending an event to curb excessive hunger. Survey food options at the gathering and focus on lean proteins and vegetables. Bringing a healthy dish to share ensures you’ll have nutritious options available.
4. Stay hydrated.
Dehydration can mimic hunger, leading to unnecessary snacking. Drink at least 64 ounces of water daily. For summer gatherings, consider calorie-free beverages like cucumber water, Crystal Light or Powerade Zero, and set reminders to sip consistently.
5. Limit alcohol consumption.
Alcohol adds empty calories and may lower inhibitions, making overeating more likely. After bariatric surgery, alcohol can affect you faster, so consider limiting or avoiding it. Choose low-calorie, non-alcoholic beverages instead.
6. Keep physically active.
Exercise helps offset extra calories and reduces stress. Schedule workouts or engage in family activities such as walking, games or outdoor sports to stay active during the holidays.
7. Re-route your focus.
Shift attention from food to friends, family and activities. Bring games, cards or sporting equipment to stay engaged and reduce mindless snacking.
8. Stick to your basics.
When filling your plate, start with 3 ounces of lean protein (about the size of a deck of cards), add 1/2 to 1 cup of fruits or vegetables (a fist), and finish with 1/8 cup of starch (a ping-pong ball).
9. Avoid high-calorie, high-fat sides.
Skip dishes like potato salad, macaroni salad and chips. Opt for grilled vegetables, fruit skewers, lightened-up coleslaw or green beans.
10. Choose lean meats.
Avoid hot dogs, ribs or other high-fat meats. Select grilled chicken, fish or extra-lean ground beef for a healthier option.
11. Bring your own dishes.
Don’t be afraid to contribute protein or side dishes. Your healthy choices may inspire others and ensure there are nutritious options available.
12. Be kind to yourself.
If you overindulge, don’t dwell on it. Acknowledge it, forgive yourself and refocus on healthy habits. One meal won’t undo your progress; consistency matters most.
13. Cherish the moments.
Remember that the holidays are about spending time with loved ones. Mindful planning allows you to enjoy the celebrations while staying aligned with your health goals.
By implementing these strategies, you can savor holiday gatherings, enjoy the company of friends and family and maintain healthy habits all season long.
Content provided by Bariatric Innovations and Northside Hospital Surgery & Weight Management, which offers specialists and comprehensive solutions for when diet and exercise are not enough.
Learn more about bariatric surgery at Northside Hospital.
