The holidays are a time for celebration, togetherness, and yes—delicious food! But for many of us, they can also be a season of overindulgence, leading to weight gain, energy crashes, and stress. It’s easy to get caught up in the cycle of sweets, comfort foods, and holiday treats, but it doesn’t have to be that way. With a little planning and mindful choices, you can enjoy the festivities without sacrificing your health.
The Hidden Sugar Trap
Did you know that the average American consumes 30 teaspoons of sugar daily? That’s nearly six times the recommended daily amount! Sugar doesn’t just contribute to weight gain; it can also zap your energy, weaken your immune system, and affect your mood. And it’s especially sneaky during the holidays when we’re surrounded by sugary treats at every turn.
From Halloween to New Year’s, the traditional holiday season kicks off with candy, baked goods, and indulgent meals, making it hard to resist. Many of us feel the temptation to sneak a Halloween candy or two in October, overeat at Thanksgiving, and continue the pattern with endless holiday parties. But it doesn’t have to be that way.
Fun Fact: How Holiday Eating Affects Your Body
The average person gains 5–10 pounds during the holiday season, which starts adding up quickly when you consider that just 500 extra calories a day can result in gaining one pound per week. Those extra calories can come from just a few holiday drinks, a slice of pie, or some cookies. With five weeks between Thanksgiving and New Year’s, it’s no wonder the pounds creep on!
And that’s not all—holiday stress, skipping workouts, and lack of sleep make it even harder to stay healthy. But don’t worry, you can buck the trend with a simple holiday food game plan.
🎧Prefer to listen? Tune in to our latest episode
Your Holiday Food Game Plan: 5 Rules for Surviving and Thriving
Here’s how to enjoy the season without feeling deprived—or overwhelmed by food guilt.
- Set Your Intention Early
Before the holidays even begin, decide how you want to approach them. Your mindset is powerful! If you go into the season thinking it’s hopeless and that you’ll inevitably overeat, that’s probably what will happen. But if you create a plan and stick to it, you can make healthier choices and still enjoy the celebrations.
Start by setting a simple game plan. For instance, you can create five easy, go-to meal menus before the holiday rush hits. This will save you from grabbing unhealthy options when time is tight.
- Don’t Skip Meals Before a Party
It might seem like a good idea to “save up” calories by skipping meals before a big holiday dinner, but this strategy often backfires. Skipping meals can lead to overeating later and cause blood sugar spikes, which encourages fat storage. Instead, eat high protein-packed meals/snacks the day of a holiday party. like a handful of raw nuts such as walnuts or pecans and a glass of water, before heading out to a party. This will help you from feeling ravenous & overeating.
- Use a Smaller Plate and Scan Food Options to Avoid Overeating
One simple way to prevent overeating is by starting with a smaller plate ( if possible) and scanning your food options before you serve yourself. Larger plates can make portions look smaller, which often leads us to serve ourselves more than necessary. By choosing a smaller plate, you naturally reduce the amount of food you’re likely to pile on, helping you stay mindful of portion sizes. If you don’t have the option to choose a smaller plate I use the “Painters Plate Method.” Painters put small dollop of paint on their palette (plate) before starting to create their master pieces. Use this same method during the holidays. Put small dollop of food on your plate so you have 2-3 bites of all your favorite foods.
Bonus, before filling your plate, take a moment to survey the available food options. Scanning the selection lets you plan your meal and prioritize dishes that genuinely appeal to you, so you won’t feel the need to try everything just because it’s there. This mindful approach keeps you focused on foods you truly enjoy, allowing you to savor your meal without feeling overly full.
- Bring a Healthier Version of Your Favorite Holiday Treat
Transform your holiday baking into a healthier tradition by making a few easy swaps to create delicious, guilt-free treats. Use almond flour instead of regular flour to add a dose of healthy fats and a satisfying texture. For sweetness, opt for sugar alternatives like xylitol or erythritol—these mimic the taste of sugar but are friendlier to your blood sugar. With these simple adjustments, you can bake festive treats that not only taste indulgent but also support your health goals, making holiday celebrations all the more enjoyable
- Prioritize Movement on Big Eating Days
Exercise is your best friend on days when you know you’ll indulge. Strength training, especially focusing on large muscle groups like your legs, can help your body use the extra calories for muscle repair instead of storing them as fat. Even if you can’t fit in a full workout, a brisk walk after a big meal can help with digestion and calorie burn. For ideas on how to incorporate simple at home movement routines, listen to the this episode of our podcast
- Hydrate, Hydrate, Hydrate the Next Moring
Drink lemon water first thing in the morning to kick-start your digestive system. The water added to the lemon juice should be lukewarm. Warm water penetrates the cells faster. Creating better hydration. The lemon juice helps flush out unwanted materials. It encourages the liver to produce bile which is an acid that is required for digestion. Efficient digestion also reduces heartburn and constipation. It is also a diuretic because lemons increase the rate of urination in the body, which helps purify it. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.
Final Thoughts: Mindful Eating During the Holidays
The holidays should be a time of joy and celebration, not stress and overindulgence. By setting your intentions early, making smart food choices, and staying active, you can avoid the pitfalls of holiday overeating. Remember, it’s all about balance. Allow yourself to enjoy the festivities, but be mindful of your choices.
And don’t forget the “smaller plate” trick! Using a smaller plate and scanning the holiday buffet before you load up can help you make healthier decisions without feeling deprived. Enjoy a little of everything like a painter with a palette—not like a football player with a platter!
Here’s to a happy, healthy, confident holiday season!
