Eat smart, move more: maintain, don’t gain this holiday season

  • Posted: Tuesday, November 26, 2024, 1:29 pm

LiveWise’s Registered Dietician, Tessa Pendergraft, weighs employee in preparation for the Maintain Don’t Gain Challenge this holiday season. — Photo by Adam Baker

The holiday season is full of meats and treats that tempt us to overindulge. Mealtime traditions are a big part of the holiday season, but they can lead us to make unhealthy choices. The key is a healthy and realistic mindset. Many people head into the holiday season swearing to stick to a New Year's resolution. Instead of making a drastic lifestyle change, however, try focusing on something sustainable so weight maintenance will be a more achievable goal. These tips may help:

  1. Plan your meals: If you plan to eat a large meal, eat a small snack before your meal to stay full and keep from overeating.
  2. Consider your portions: Small portions can still satisfy your cravings. Be mindful of portion sizes and how many servings you are consuming.
  3. Enjoy the social aspect of eating: Spend time between bites catching up with family and friends. Remember the holidays are a celebration of loved ones—food doesn't have to be the focal point.
  4. Don't drink your calories: Limit high–calorie drinks and supplement with sparkling water, seltzers, or diet sodas. Alcohol can stimulate the appetite and quickly add calories.
  5. Burn calories: Start your holiday with moving your body. After your holiday meal, consider taking a walk. Walking burns calories and helps you deal with holiday stressors.
  6. Avoid overindulging in desserts: Allow yourself to enjoy desserts, but enjoy them in moderation. Watching your servings and portion sizes can allow you to enjoy guilt–free desserts.
  7. Slow down: Take your time eating, savoring, and enjoying your food. This will allow time for your food to digest and keep you from eating when you are full.
  8. Listen to your body: Stop eating when your body has had enough. Wait 30 minutes before going back for seconds, and only go back if you're still hungry.
  9. Beware of snack foods: Small finger foods can add up. Choose low–calorie finger foods when possible, such as vegetables, fruits, or pretzels.
  10. Don't be a grinch: Forgo the “all–or–nothing” mindset and treat yourself! Depriving yourself of special foods or guilting yourself for enjoying them isn't part of a healthy eating strategy. Enjoy this holiday season's treats in moderation and remain guilt free.

Maintaining a healthy weight can provide, among other benefits, a way to help you manage and prevent diabetes, hypertension, and heart disease. Set realistic weight–maintenance goals this holiday season, and join your fellow Pantexans in pledging to eat smart and move more. Reach out to LiveWise to access our Pantex Registered Dietician, Tessa Pendergraft, to create a personal nutrition plan to improve your health.