The holidays are a time for family, fun, and food. From Thanksgiving feasts to office parties and endless desserts, it can feel impossible to stay on track with your weight-loss goals. The good news? You can absolutely enjoy the season without undoing your progress. It’s all about balance, mindfulness, and a few smart strategies.
1. Plan Ahead (and Don’t Arrive Starving)
One of the biggest mistakes people can make is “saving calories” before a big meal. This can backfire by causing low energy throughout the day, an increased tendency to snack, and arriving to the big meal ravenous and more prone to overeat. Instead, focus on having balanced meals before your event, and aim to prioritize the protein and veggies to help keep you full.
2. Be Mindful, Not Restrictive
Completely avoiding your favorite holiday foods can lead to frustration and bingeing later. Instead of focusing on restriction, aim for balance at your meals (protein+ veggies+ carbs). Having at least 4-6oz protein (1-1 ½ deck of cards) and 1-2c of veggies at your meals (1-2 fists) can help with managing carbohydrate portions. Also, try setting your food or utensils down in between bites to help slow down your speed of eating.
3. Make Smart Swaps That Still Taste Great
Healthy doesn’t have to mean boring. Try swapping mashed potatoes for mashed cauliflower, Greek yogurt for sour cream, or utilize lower calorie options (Bolthouse salad dressings or avocado mayo).
4. Keep Moving and Hydrated
Don’t let your exercise routine completely fall off during the holidays. Even a brisk 20-minute walk after a big meal can help digestion and maintain momentum. Also, keep a water bottle handy — thirst is often mistaken for hunger, and staying hydrated supports your metabolism and helps with managing portion sizes
5. Focus on Balance and Long-Term Habits
Remember, progress and health are not determined by a few “off plan” meals, it’s dictated by your long-term habits and balancing your health with your lifestyle preferences. Focus on your habits throughout the week vs stressing about single meals or parties.
Bottom line: You don’t need to choose between your health and holiday happiness. With a little planning and mindful intention, you can celebrate fully, stay on track, and start the new year feeling proud — not regretful.
Need additional support? Meet with one of our Registered Dietitian's to help guide you through the Holidays. Call
425-861-6258, or email us at
2020lifestyles@2020lifestyles.com
Hannah Hugo, RD
Registered Dietitian at 20/20 LifeStyles
