How To Eat Healthy And Avoid Gaining Weight During The Holidays
- Brainz Magazine
- Nov 5, 2024
- 4 min read
Agata Tiurmorezow works as Eating Disorder Recovery Coach. Agata after sufferring herself 20 years ago, earned a master's degree in Food Technology and Human Nutrition.
Holidays are full of tasty treats, family meals, and parties, so it’s easy to overeat. But with some planning, you can enjoy the season without feeling guilty or gaining weight. Here are some simple tips to help you stay healthy and keep off extra pounds during the holidays.
1. Plan ahead
Planning ahead helps you avoid last-minute unhealthy choices.
Know your schedule: Look at your calendar and note when you’ll be around a lot of food. Plan to eat healthy on other days to balance things out.
Avoid shopping while hungry: When grocery shopping, eat a snack first so you’re less likely to buy tempting holiday treats.
2. Pick treats you really love
It’s okay to enjoy some holiday treats; just be mindful about it.
Choose wisely: Instead of eating every dessert or snack, pick a few favorites and enjoy them.
Watch portion sizes: Try a small serving of your favorite treat instead of a big one. This way, you get the taste without overloading on calories.
Eat slowly: Take your time to enjoy each bite. Eating slowly helps you feel full with less food.
3. Eat healthy foods first
Filling up on nutritious foods can help keep you satisfied and make you less likely to overeat.
Start with veggies and proteins: Fill your plate with vegetables and lean proteins like chicken, turkey, or beans. These foods have fiber and protein that keep you full longer.
Drink water: Staying hydrated can help you avoid mistaking thirst for hunger.
Have a balanced breakfast: Start your day with a healthy breakfast, like eggs with whole-grain toast or oatmeal with fruit. A good breakfast can keep you energised and help prevent cravings.
4. Limit sugary drinks and alcohol
Holiday drinks like hot chocolate and cocktails can add up quickly in calories.
Stick to water or low-calorie drinks: Water with a slice of lemon or sparkling water is a good option.
Be careful with alcohol: Alcohol can lower your self-control and make you eat more than planned. Try to set a limit, and drink water between each alcoholic drink.
Watch out for sugary drinks: If you enjoy seasonal lattes or other sweet drinks, try to limit them or choose a smaller size.
5. Stay active
Physical activity can help you burn extra calories and manage holiday stress.
Add movement to your day: Take a walk, go for a jog, or do a quick workout at home.
Make it social: Suggest active outings with family or friends, like a walk, hike, or even a dance party.
Stick to a schedule: Pick a time each day to exercise, even if it’s just 10-15 minutes, to help keep you on track.
6. Don’t skip meals
Skipping meals can lead to overeating later, especially if you’re around lots of tempting foods.
Eat regular meals: Try to eat three balanced meals each day to keep your energy up and avoid feeling overly hungry.
Include a balance of food: Each meal should have some carbs, protein, and healthy fats. This mix helps you stay full and gives your body what it needs.
7. Get enough sleep
Sleep is often overlooked, but it’s very important. When you don’t sleep enough, you might feel hungrier and crave sugary or high-fat foods.
Aim for a good night’s sleep: Try to go to bed at a regular time, even with a busy holiday schedule.
Create a relaxing bedtime routine: Do something relaxing before bed, like reading a book or taking a warm bath.
Limit caffeine and screen time: Avoid caffeine in the evening and turn off screens an hour before bed, as both can make it harder to fall asleep.
8. Handle stress in healthy ways
Holidays can bring a lot of joy but also some stress. Many people turn to comfort foods when stressed, which can lead to weight gain.
Take a deep breath: Try deep breathing, meditation, or a short walk to stay calm.
Say no when needed: Don’t take on too much. It’s okay to skip events or activities if they make you feel stressed.
Make time for things you enjoy: Doing things you love can help reduce stress, keeping you more balanced and less likely to stress-eat.
9. Don’t be too hard on yourself
If you overeat, don’t beat yourself up. Guilt can lead to more stress and unhealthy eating.
Be kind to yourself: No one eats perfectly, especially during the holidays. One day of overeating won’t ruin your health.
Get back on track: If you have a big meal, simply eat healthier for your next one. Try to focus on making good choices going forward.
Enjoy the season: Remember that holidays are about spending time with loved ones, not just about food.
10. Set simple health goals
The holidays are a good time to start small, healthy changes that you can carry into the new year.
Set realistic goals: Instead of big changes, set small goals, like drinking more water or adding veggies to each meal.
Celebrate small wins: Notice and appreciate small victories, like choosing a healthy snack or going for a walk.
Focus on how you feel: Pay attention to how good food choices make you feel, rather than just the number on the scale.
Enjoying the holidays and staying healthy can go hand-in-hand. By planning ahead, choosing treats mindfully, staying active, and being kind to yourself, you can celebrate the season without gaining extra weight. With these tips, you’ll feel good about your choices and be ready to start the new year on a positive note!
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Agata Tiurmorezow, Eating Disorder Recovery Coach
Agata Tiurmorezow works as Eating Disorder Recovery Coach. Agata after sufferring herself 20 years ago, earned a master's degree in Food Technology and Human Nutrition. This allowed her to deepen her knowledge of nutrition and better understand how the body functions. For the past 10 years, Agata has been helping women achieve their goals, improve their health, and minimize symptoms of conditions like PCOS, endometriosis, thyroid issues, or menopause through a specially tailored nutrition plan, supplements, and exercise.
