Getting Through the Holidays Without Gaining Weight

Getting Through the Holidays Without Gaining Weight

Managing your weight during the holidays can be challenging, but with some mindful strategies, you can enjoy the festivities without significant weight gain. Here are some tips to help you navigate the holiday season:

Set Realistic Goals:

  • Instead of aiming to lose weight during the holidays, focus on maintaining your current weight. This can alleviate some pressure and help you make more realistic choices.

Mindful Eating:

  • Pay attention to what and how much you’re eating. Eat slowly, savor each bite, and listen to your body’s hunger and fullness cues.

Portion Control:

  • Be mindful of portion sizes, especially at holiday gatherings where there may be an abundance of food. Use smaller plates to help control your portions.

Stay Hydrated:

  • Drink plenty of water throughout the day. Sometimes our bodies can mistake thirst for hunger, and staying hydrated can help you feel more satisfied.

Plan Your Meals:

  • Plan your meals and snacks ahead of time. This can help you make healthier choices and avoid overeating when you’re hungry.

Include Healthy Options:

  • Bring or choose healthier dishes for holiday gatherings. Include vegetables, lean proteins, and whole grains in your meals.

Limit Liquid Calories:

  • Be mindful of high-calorie beverages, such as sugary cocktails and sodas. Opt for water, herbal tea, or other low-calorie options.

Stay Active:

  • Incorporate physical activity into your routine, even if it’s just a short walk. Exercise can help offset the extra calories consumed during holiday celebrations.

Choose Indulgences Wisely:

  • It’s okay to indulge in your favorite holiday treats, but do so in moderation. Choose the foods you love the most and savor them.

Be Selective at Buffets:

  • If faced with a buffet, survey the options before filling your plate. Choose a variety of foods, including fruits and vegetables, and be mindful of portion sizes.

Manage Stress:

  • The holidays can be stressful, and stress can lead to emotional eating. Find healthy ways to manage stress, such as deep breathing, meditation, or spending time with loved ones.

Get Support:

  • Share your health and fitness goals with friends or family. Having a support system can help you stay accountable and motivated.

Remember, the key is balance and moderation. You don’t have to deprive yourself of holiday treats, but being mindful of your choices and staying active can help you navigate the holiday season without significant weight gain.

­Andrea Leonard is a 40-year cancer survivor, author of “Essential Exercises for Breast Cancer Survivors,” President/Founder of the Cancer Exercise Training Institute and world-renowned oncology exercise expert, 2019 PFP Personal Trainer of the Year, and has an MS in Functional Nutrition.

By achieving good overall health, proper nutrition can help reduce the risk of cancer, keep you healthier during treatment, and combat side effects and illness. Andrea will work together with you to optimize your nutrition, improve your energy levels, and ultimately improve your immune system and the health of your gut microbiome. You will meet with Andrea through ZOOM for an initial consultation and assessment (one hour). She will then create your individualized nutrition plan and schedule a follow-up ZOOM session/discussion to go over any questions/concerns that you may have.

  1. Determining your individual nutrition needs
  2. Identifying deficits and suggesting supplements
  3. Evaluating your current eating plan
  4. Education about label reading, nutrients, and quality of food
  5. Meal planning and prep