How to Maintain a Healthy Weight During the Holidays

By Lizzie Streit, MS, RDN, LD 

The holiday season is marked by merriment and joyful gatherings. But since most celebrations are centered around food, there are many opportunities to overindulge during the “most wonderful time of the year.” 

Overeating during the holidays can lead to unwanted weight gain and a challenging relationship with food, marked by cycles of restricting and binging, that can continue even after the season. 

The good news is that there are several tactics you can use to approach holiday eating in a positive and healthy way to maintain, instead of gain, weight.    

Here are our top tips to help you keep a healthy weight during the holidays. 

1 – Include protein and fiber at all meals. 

Even though it may not be intuitive, you can still balance your plate at holiday parties and potlucks. Specifically, adding protein and fiber to your meals will help keep you full and less likely to overeat the less healthy options. 

First, be sure to add a serving of the most protein-rich dish on the spread to take up ¼ of your plate. Then look for high-fiber sides, like salads, non-starchy veggies (brussels sprouts, green beans), and other veggies (sweet potatoes, beets, squash), to make up the rest of your plate. Save a little room for your favorite dessert or indulgent side, instead of making it the mainstay of your plate.  

2 – Aim for quality sleep as often as possible. 

Getting good sleep is vital to maintaining a healthy weight, and it’s especially important during the stressful holiday season!  

It can be easy to disrupt your typical sleep schedule when your nights and weekends are busy with gatherings, but try to get to be around the same time on most nights. You may also want to skip that last alcoholic drink before you head home, since alcohol can inhibit sleep. 

3 – Keep up with your exercise routine. 

You’re probably familiar with how easy it is to fall out of an exercise routine during the holidays. Even if you aren’t able to fit in your longer workouts or classes, there are still ways to stay on track with physical activity.  

Have 20 minutes before you have to get ready for the party? Squeeze in some push-ups, crunches, and walking lunges. Can’t make your cardio class after work? Grab a co-worker and do a brisk walk over lunch instead. It doesn’t have to be “all or nothing.” 

4 – Approach the dessert table strategically. 

Thanksgiving pies, Christmas cookies, hot cocoa, and more…holiday goodies are all over the place during this time of year! 

Instead of trying every dessert at the party, or picking up a new treat each time you go to the store, choose your sweets wisely. Indulging in one serving of your absolute favorite dessert after eating a balanced meal will help you appreciate it even more! 

5 – Bring a healthy dish to your parties. 

This age-old tip, to bring a healthier dish to potlucks and gatherings, is a great way to ensure that you have something on the lighter side that you enjoy eating. Whip up a flavorful salad or search for a “lightened up” version of your favorite holiday dish to make before a gathering. 

Note from Healthy For Life Meals: We’ve got you covered! Our special holiday menu for the week of 12/23/19 features a traditional turkey holiday dinner complete with all your favorites, but prepared in ways and with ingredients that will allow you to stay on track with your nutrition goals. Yes, it is possible to enjoy the holidays to the fullest and maintain, not gain! Order today.