10 Tips for Maintaining a Healthy Diet Over the Holidays

10 Tips for Maintaining a Healthy Diet Over the Holidays

On average, most Americans gain about five to seven pounds of fat during the holidays. However, you can avoid the dreaded weight gain associated with the holidays with the right strategies, all while spending quality time with friends and family. 

To help you out, we asked our weight loss expert, Elmer R Symonett, MD, about how you can maintain your weight during the winter holidays. Read on to learn ten easy tips. 

Tip 1: Don’t grocery shop hungry 

It’s no myth going grocery shopping while hungry may make you shop for unhealthy foods. Studies show that participants who shopped while hungry were more likely to buy high-calorie foods.

Tip 2: Pre-plan your portion sizes

Snacking in front of the TV makes it easy to go through an entire bowl of chips before you know it. With a seemingly endless supply of food options, you will likely eat more than you normally would. 

A kitchen scale makes it easy to weigh everything and determine your caloric intake with an online calculator. That way, you’ll be able to enjoy the foods you eat while being assured that you aren’t overeating. 

Tip 3: Seek out high protein foods 

Foods rich in carbohydrates spike insulin, the fat-storage hormone, and make it easier to gain weight. Compared to carbohydrates, protein causes smaller insulin spikes and can help you build more muscle if you’re exercising regularly. 

Tip 4: Look into appetite suppressants 

Appetite suppressants offer a way to curb cravings and get essential amino acids and vitamins. These supplements aren’t meant to replace the amino acids from foods or encourage you to eat a less nutritious diet, but they can help you get a boost in energy while suppressing your appetite. 

Tip 5: Avoid multitasking while eating 

It’s easy to overeat when your attention is in two places at once, as you can’t pay attention to portion size. When enjoying your favorite foods, make sure you aren’t distracted by something else, such as chores or your smartphone.

Tip 6: Keep a food diary

Most people eat far more unhealthy foods than they realize. However, there’s a quick fix for this problem: a food diary. 

It’s far easier to become conscious of how much chocolate and pastries you consume if you write down how much you eat. You can become more mindful about your eating habits and still enjoy your favorite foods in moderation with a food diary.

Tip 7: Ask for friend’s help

If you’re motivated to maintain your weight during the holidays, share your goal with a health-conscious friend. You may be more likely to keep your promises if you have the support of a friend. 

Tip 8: Eat your favorite foods, just not all the time 

Splurging on a slice of cherry pie isn’t likely to cause any serious harm, but if you eat pastries, biscuits and cookies right after, you will take in a significant amount of calories. Decide ahead of time on which treat you will allow yourself to eat, and focus on only one treat at a time.

Tip 9: Make healthy swaps

Cooking from scratch brings the family together and allows full control of what ingredients end up on your plate. Most pre-prepared foods are high in trans fats, and most cakes and pastries at the stores are filled with sugars and additives. 

With a few simple swaps, such as using low-calorie sweeteners in your cooking, you can significantly reduce the calories in your dishes. 

Tip 10: Switch to stevia-sweetened drinks 

Stevia is a zero-calorie sweetener that’s found in many store-bought drinks. It’s safe to use and can easily replace regular soda and fruit juices, which are very high in sugar and calories.

Lose weight under the guidance of a medical specialist 

If you’re worried about how your weight may impact your health, contact us to schedule an appointment. Our staff will be more than happy to discuss your goals and help you achieve them. 

You Might Also Enjoy...

Is Oxygen Elements® Max Right for Me?

Oxygen is vital to life and the driving force behind your body’s metabolic process. Eating, drinking, and living your life may deplete your body’s oxygen levels. If you always feel tired and unmotivated, Oxygen Elements® Max might be for you.

When to Consider Dietary Counseling

You can find all kinds of information about nutrition on the internet. But what you find might not really be right for you. You should consider dietary counseling if you need help making food choices to improve your health or support weight loss.

Five Benefits of Lipo Light

When it comes to getting rid of unwanted body fat, liposuction is no longer your only option. Lipo Light is a noninvasive body-contouring tool that can help you lose inches of fat quickly, without surgery. Click here to learn more.

Weight Management: Why Am I So Hungry?

You hit your goal weight and you feel great. But you may wonder: Why am I so hungry? It’s not your lack of willpower that’s triggering your appetite and cravings. Click here to learn why you have such an insatiable hunger.

Your Body Is Composed of These Two Types of Mass

You may obsess about the number on the bathroom scale, but it may not be the best tool for keeping you motivated on your weight-loss plan. Following the changes in the two types of masses that make up your body may be more inspiring.

What Does Inositol Do?

When searching for alternative treatments to help you lose weight, you may run across a supplement called inositol. Click here to learn what inositol does and how it can support your weight-loss efforts.