The holiday season is in full swing, filled with festive parties, baking sweet treats for neighbors and coworkers, and gathering with family and friends over big, hearty meals. While it’s a time to celebrate and indulge, it’s also easy to overdo it, leaving you feeling sluggish or straying from your health goals. The good news? With a little mindfulness and planning, you can savor all the joy and deliciousness of the season without overindulging. Here are some practical tips to help you navigate the holidays, stay on track, and feel your best.
Plan Your Meals Wisely
If you know a big meal is coming, aim to keep your overall food intake as close to normal as possible.
Avoid Fasting: Skipping meals earlier in the day may lead to overeating later due to extreme hunger. Instead, eat a balanced meal or snack before heading out, such as a healthy salad with lean protein.
Load Up on Fiber and Protein: High fiber foods—like fruits and vegetables—and protein can help keep you full for longer. Just don’t overdo the protein to avoid the dreaded “meat sweats.
Stay Hydrated: Sometimes thirst can be mistaken for hunger, leading to unnecessary snacking. Keep a water bottle handy throughout the day and aim to stay well-hydrated, especially if you’re indulging in rich foods or alcohol.
Mind Your Portions: At a big meal, try smaller servings of everything you want to enjoy.
Choose Your Splurges: You don’t have to eat everything on the holiday buffet. Decide which dishes or treats are truly special to you, and skip the ones you can have anytime. This way, you can indulge mindfully without feeling deprived.
Opt for a Smaller Plate: Using a smaller plate can make portions look larger, helping satisfy your appetite without overindulging.
Manage Food Temptations
Avoid standing near the food table, whether at home or a party. It’s easier to snack mindlessly when the food is within arm’s reach.
Put extra sweet treats from the neighbors or your own baking accomplishments out of sight. Items sitting out on the counter are begging to be picked at all day.
Freeze Your Treats: Consider freezing baked goods and pulling out a portion to thaw for each family member daily. This keeps indulgences in check while still letting everyone enjoy the sweets of the season.
Set Boundaries with Leftovers: Politely decline excessive leftovers from hosts, or pack only enough for one meal. If you’re hosting, send guests home with care packages to avoid overloading your fridge with tempting extras.
Be Mindful with Alcohol
Set a limit for alcoholic beverages. While a little alcohol can be enjoyable, it’s full of empty calories and can lead to increased cravings and reduced self-control.
Stay Hydrated: Alternate each alcoholic drink with a glass of water to pace yourself and reduce calorie consumption.
Try Alternatives: Consider swapping alcohol for NA beer or sparkling water with a splash of lemon or cranberry.
Stay Active
Keep moving on the day of the big meal, even if you can’t fit in a full workout.
Play a family game like tag football, basketball, soccer, or catch.
Bundle up and take a family walk between dinner and dessert.
Too cold outside? Have a family dance party, practice yoga, or find a fun workout online. (Go Noodle is an excellent source to get young kids moving.)
Get Back to Routine: Return to your regular exercise schedule as soon as possible after the celebration.
Be Kind to Yourself
It’s okay to indulge here and there—it’s part of the joy of the holidays! Don’t stress after one overindulgent meal. Instead, refocus on your goals and make healthier choices moving forward.
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