Holidays can be a challenging time for anyone trying to manage their weight.
Between abundant food, social pressures, disrupted routines, and emotional triggers, the season can test even the most deliberate plans. Consider the following reflections for practical guidance, balance, and compassion for yourself. You are in charge.
1) Prioritize sustainable Goals
- Prioritizing nourishment: choose foods that fuel your energy and well-being.
- Protecting sleep, reducing stress, and selecting physical activity you enjoy.
- Cultivating enjoyment: engage in activities and rituals that bring you joy without focusing on food.
2) Prepare a flexible plan, not a rigid one.
Create a framework that allows for variation:
- Decide non-negotiables: daily movement, adequate sleep, and hydration.
- Identify anchor meals: plan balanced portions for major meals where you are in charge.
- Plan for indulgences: select a few holiday treats you truly want to enjoy, and savor them mindfully.
- Create exit strategies: have polite, prepared phrases to decline things you don’t need, such as too much of a good thing or seconds.
3) Practice mindful, intentional eating
- take smaller portions, especially for higher-calorie dishes
- Slow down: take your time eating; pause between bites.
- Listen to cues hunger and fullness: stop when comfortably satisfied.
- Notice cues beyond hunger: consider emotions, social context such as others wanting you to eat more
- Savor the experience: appreciate flavors, textures, and the people you’re sharing the meal with.
4) Manage alcohol and drinks thoughtfully
Alcohol can add extra calories and influence appetite and judgment:
- Set a limit before you go out or start sipping.
- Alternate with water or a non-caloric, non-alcoholic beverage.
- Be mindful of mixers that may have high carbohydrate content.
- Plan conversations and activities that don’t revolve around food and drink.
5) Protect sleep and manage stress
- Maintain a consistent sleep schedule as much as possible.
- Create wind-down routines to improve sleep quality.
- Use stress-reduction techniques: deep breathing, short walks, journaling, or a quick stretch.
- Prioritize time for self-care, even if it’s brief.
6) Plan physical activity that supports consistency
Movement can balance indulgences and improve mood:
- Schedule short, enjoyable activities: a 20–30 minute walk before or after meals, a quick home workout, or a family/ friend activity
- Use travel time: quick bodyweight workouts in a hotel room or stair walking.
- Make it social: invite a friend for a walk or choose active holiday traditions.
- Aim for consistency: smaller, regular activity often beats sporadic, intense sessions.
7) Build support and accountability. You are not alone:
Enlist supportive friends or family you trust. Share your goals and ask for understanding. Gentle and kind accountability is a game changer!
8) Plan for social dynamics and triggers
- Prepare gentle responses: practice phrases to navigate unsolicited comments or pressure.
- Create boundaries: decide in advance what you will and will not discuss or participate in.
- Have a plan for “not so healthy” moments: decide which treats you’ll have and which you’ll pass, without guilt.
- Practice self-compassion: slips happen; treat them as data for learning, not as a failure.
9) Focus on long-term sustainability
The holidays are a single chapter, not the entire book:
- View weight management as a year-round habit, with holiday weeks as part of the journey.
- After the holidays, reflect on what worked and what didn’t, adjusting your plan accordingly.
- Emphasize consistency, not perfection.
10) Foster a compassionate mindset toward yourself
- Speak to yourself with kindness; acknowledge effort, not just outcomes.
- Recognize that fluctuations are natural
- Separate self-worth from weight; celebrate non-scale victories like better energy, improved mood, or more consistent routines.
Practical next steps you can implement this season
- Consider making a one-page holiday plan: list non-negotiables (sleep, protein at meals, movement), planned indulgences, and boundary phrases.
- Pack a “go-to” bag for social events: healthy snack options, a water bottle, inclusive clothing, and a simple exercise plan for travel days.
- Journal as desired, even briefly: note what triggers overeating or stress and one actionable adjustment for the next gathering. Remind yourself what works … and what doesn’t
Final note:
The above provides a framework. If you have further concerns about your health and weight management, reach out to your providers at Eviva. We are here to help you.
Dr. VanderWel’s Top 5 to help during the holiday: Facebook Link
