Savor the Season: How to Maintain Your Goals Through the Holidays
The holiday season is a time for joy, family, and celebration—but for many, it also brings stress over maintaining healthy habits. While it’s tempting to view this time as a free pass to overindulge, here’s a refreshing perspective: the holidays aren’t an entire season; they’re just a few days sprinkled across a couple of months. Recognizing this can help you enjoy the festivities without derailing your health goals.
The Holiday Reality Check
The stretch from Halloween through New Year’s might feel like one long feast, but this season includes just a handful of special days. By maintaining healthy habits on the non-holiday days, you can savor those celebratory moments without derailing your fitness and nutrition progress.
A study published in The New England Journal of Medicine found that while weight gain during the holidays is common, most people only gain about 1–2 pounds. The problem? That weight often doesn’t come off afterward, leading to gradual long-term weight gain.
Tips for Navigating Social Gatherings
Social events are the hallmark of the holidays, but they’re often filled with calorie-dense dishes, sugary treats, and high-calorie drinks. Here are some practical strategies to stay on track while still enjoying the season:
1. Don’t Skip Meals
Skipping meals to "save calories" for a party can backfire, leading to overeating. Instead, have a protein-rich snack like Greek yogurt or a handful of nuts beforehand. This helps control hunger and makes it easier to make mindful food choices.
2. Start with Vegetables
At buffets or family dinners, load your plate with vegetables first. They’re nutrient-dense and filling, leaving less room for high-calorie dishes.
3. Choose Your Indulgences
Love grandma’s pie? Savor a slice. Not a fan of stuffing? Skip it. Prioritize foods you genuinely enjoy rather than eating everything on the table. If a gathering is buffet-style, grab one plate and fill it using the rule below, aiming to eliminate multiple plate refills.
4. Practice the 80/20 Rule
Aim to make 80% of your choices healthy, leaving 20% for indulgences. This approach allows flexibility without sacrificing overall health goals.
5. Limit Liquid Calories
Eggnog, holiday cocktails, and sugary sodas can pack a calorie punch. Opt for lighter drinks like sparkling water with a splash of cranberry juice or a single glass of wine.
6. Stay Active
A brisk walk before or after a meal can help manage blood sugar levels and improve digestion. Plus, it’s a great way to spend time with family or friends.
The Power of Mindset
Rather than viewing the holidays as a challenge to your health, see them as an opportunity to practice balance and mindfulness. Celebrate the season with intention, focusing on connection, gratitude, and the joy of movement—not just the food.
Conclusion
The holidays don’t have to derail your health journey. By remembering that it’s a series of days—not an entire season—and using strategies to navigate social gatherings, you can enjoy the festivities while staying on track. Healthy living isn’t about perfection; it’s about making mindful choices most of the time. Happy holidays!
