As the holiday season approaches, it brings with it a delightful array of festive celebrations and, often, an abundance of indulgent foods. From sumptuous feasts to tempting treats, the holiday season is notorious for its culinary delights. However, the joy of the season need not be accompanied by the unwelcome side effect of holiday weight gain. With mindful choices and a balanced approach to nutrition, it’s possible to savor the flavors of the holidays without compromising health and wellness.
We spoke with Jesse Feder, a personal trainer & registered dietitian, to learn about three ways you can minimize packing on ‘holiday weight’ so it doesn’t wreak havoc on your weight loss journey. Feder revealed that portion control, not drinking all of our calories, and making a balanced plate at meal times can be the three simple steps to take this season for a balanced approach.
Portion Control
Embracing portion control during the holiday season can be a key strategy in maintaining a healthy weight. With an abundance of delicious and often calorie-dense holiday foods, it's easy to overindulge, leading to potential weight gain. By consciously monitoring portion sizes, individuals can still enjoy their favorite holiday treats without compromising their health goals.
"Portion control is very important to avoid holiday weight gain. Having large portions is common during the holidays but this adds on a lot more calories than you think, even if you choose healthy options. Try your best to stop eating once you feel full and not overfill your plate. This can help control how many calories you consume during the holidays and prevent weight gain," Feder says.
Drinking Holiday Beverages In Moderation
It can be very easy to drink down plenty of calories in liquid form. Therefore, indulging in holiday drinks in moderation is a prudent approach for those mindful of weight management during the festive season. Many holiday beverages are laden with sugars and calories that can quickly add up. Opting for smaller portions or choosing lower-calorie alternatives can help individuals enjoy the seasonal drinks without the risk of excessive calorie intake.
"Holiday drinks such as festive coffees, eggnog, and mixed drinks, are very tempting. Try your best to have these in moderation as they are often filled with added sugars, fats, and calories. It is very easy to have a few holiday drinks without realizing; this can really add up in calories. By having them in moderation you can help avoid weight gain," Feder states.
Create A Balanced Plate
Crafting a balanced plate during the holidays is a savvy strategy for those aiming to manage their weight. By prioritizing a diverse array of nutrient-rich foods, such as lean proteins, colorful vegetables, and whole grains, individuals can create a satisfying and well-rounded meal. This approach not only provides essential vitamins and minerals but also promotes a sense of fullness, reducing the temptation to overindulge in less nutritious holiday fare.
Feder says, "Making a balanced plate at meal times during these holidays can help you avoid weight gain. Make sure half your plate is filled with protein, a quarter is veggies or fruits, and a quarter is carbohydrates. This can help make sure you do not overload on carbs which can lead to high caloric intake and weight gain."
