Holidays Are Coming. How Not To Gain Weight.
How to Enjoy Holiday Foods Without Gaining Weight
The holidays are coming, and we all know what that means - lots of delicious food! Whether you're naturally thin or working on your weight loss goals, holiday eating can be challenging for everyone. Let's talk about some simple ways to enjoy holiday meals while taking care of your health.
Why This Matters
Our bodies are designed to want food when it's in front of us - it's just how we're built. When you add in all those tasty holiday treats, it becomes even harder to say no. But don't worry! You don't have to skip the fun. Instead, let's focus on smart ways to enjoy holiday meals.
Simple Tips That Really Work
1. Have a Pre-Party Plan
Before you go to a holiday party (or host one), try these easy steps:
Drink plenty of water
Eat a healthy snack that includes protein
Some great pre-party snacks include:
Greek yogurt with berries
Turkey roll-ups
String cheese
Tuna on whole grain crackers
Why does this work? When your stomach isn't completely empty, you'll naturally eat smaller portions of those holiday treats.
2. Use a Smaller Plate
Here's a simple trick that makes a big difference:
Choose the smaller "snack" plate instead of a dinner plate
A 9-inch plate instead of a 12-inch plate can help you eat less
Smaller plates naturally lead to smaller portions
3. Slow Down and Pay Attention
Your body takes about 20 minutes to tell your brain that you're full. Most people finish eating in just 15 minutes! Try these easy tips:
Take one bite at a time
Put your fork down between bites
Take a few seconds before your next bite
4. Have an Exit Strategy
If you're sitting at the table and feel full:
It's okay to get up and walk away
Tell others you might eat more later
Most people will understand and respect your choice
Remember This
These tips might seem simple, but they're based on real science about how our bodies work. The goal isn't to avoid holiday foods - it's to enjoy them in a way that helps you feel your best.
Don't worry if you don't follow these tips perfectly. The holidays are meant to be enjoyed! Practice these strategies when you can, and don't be too hard on yourself when things don't go as planned.
Want to learn more about healthy weight loss? Visit us at drkatzweightloss.com
Dr. Leon Katz
Medical Weight Loss Done Right ©
Sources:
1) 10 Must-Know Expert Tips for Effective Portion Control and Healthy Eating
2) Shah, M., & Wansink, B. (2012). The effect of plate size on meal consumption: Evidence from university cafeteria and laboratory settings. International Journal of Obesity, 36(4), 586-589.
3) Pareretti, Helen et al. Efficacy of Water Preloading Before Main Meals as a Strategy for Weight Loss in Primary Care Patients with Obesity: RCT; https://bit.ly/3C6tgkj
This material is for educational purposes and should not be seen as medical advice. Please discuss with a medical professional.
