
14 Nov Maintain Weight Loss During the Holidays – NYC Dietitian Tips
They’re here! And it feels like there’s egg nog, pumpkin spice, and sweet potato in everything. The holidays can be tough for those wanting to maintain weight loss goals because there is so much tradition tied to food. We love our grandma’s recipes and indulge in the flavors of the holidays. We reject cardboard-flavored alternatives. And you should, too!
With a little moderation and modification, you can enjoy the holidays without obsessing about calories, sugar, and fat content. Really!
NYC Nutritionist Tips to Maintain Weight Loss During the Holidays:
- Plan Ahead: Before events, check the menu. If it’s a potluck, bring a healthy dish to share. This helps you avoid making impulsive choices and ensures you have something nutritious to eat.
- Portion Control: Enjoy your favorite treats, but in moderation. Use smaller plates and take smaller servings to avoid overeating.
- Don’t Skip Meals: When you skip a meal, you’re more likely to overeat at a holiday party or event. Instead, eat regular meals, and enjoy your holiday party snacks.
- Mingle: Don’t stand next to the food table because it’s so easy to snack mindlessly. Fix a plate of food and walk away from the buffet/snack table. When you finish your food, put your plate away and spend the evening sipping on sparkling water.
- Eat Mindfully: Focus on eating slowly and savoring each bite. This helps prevent overeating and allows you to truly enjoy your food.
- Hydrate: Drink plenty of water throughout the day. It helps control hunger, keeps you hydrated, and can reduce the temptation to snack mindlessly. Set a water timer. Keep a pitcher of water in the fridge with lemon and orange slices. It’s not only a great way to keep your body healthy, but it’s also great for your budget!
- Beware of the Beverage: Alcohol, holiday drinks like Egg Nog and cider, hot chocolate, and fancy coffees have a lot of sugar and calories. When you’re going to a party, make a plan. Set a limit on how much you will drink. For instance, enjoy a glass of wine followed by sparkling water for the rest of the evening. Forego the marshmallows and whipped cream in your hot chocolate. Buy low-fat egg nog, and keep it to one small cup each day. Consider this:
- One signature caramel hot chocolate from a favorite store (venti-sized) has 758 calories and 93.7 grams of sugar per portion. Ouch!
- One glass of white wine (5 oz) contains about 120 calories.
- An 8-oz glass of egg nog has approximately 360 calories.
- Be Selective with Indulgences: Choose your treats wisely. Rather than indulging in everything, pick a few favorites and savor them, skipping those you’re less excited about. Fill your plate with healthy foods first — grilled vegetables, fresh-cut veggies, and fruits. Then leave room for that special treat.
- Listen to Your Body: Don’t eat just because it’s there. Be aware of your fullness cues. Enjoy the company, the music, and the party without focusing so much on the food.
Navigating the holidays and maintaining a healthy weight is possible! Enjoy your favorite family traditions and flavors. Indulge in the holidays without guilt. If you need extra support, try our online support groups and get more tips, recipes, food swaps, and strategies to maintain your weight loss during the holiday season.