You can also make healthier versions of classic side dishes. Whether hosting a party or cooking a side dish, be mindful of the ingredients you’re choosing. If the weather is keeping you inside, you can follow a workout video on YouTube or attend a workout class. Stay on top of latest health news from Harvard Medical School. 25 Gut Health Hacks is yours absolutely FREE when you sign up to receive health information from Harvard Medical School. diet tips to navigate holiday parties and avoid overeating To practice, take 10 deep breaths — inhaling for a count of five and exhaling for a count of five — or try a guided meditation app on your phone. Another study looked at people who were classified as overweight by looking at BMI and tended not to sleep enough. That may explain why high-quality sleep is correlated with better weight maintenance, according to a 2017 literature review in the journal Sleep Medicine Clinics. Staying hydrated is crucial during festive seasons. This strategy makes it easier to stick to your portion goals. This practice helps you appreciate the treat while keeping your caloric intake in check. This allows you to enjoy the flavors without overindulging. When dishes are passed around, it’s easy to take more than intended. “Outdoor fresh-air walks or indoor-focused walks (if the weather is stormy) can also be easy options for the group.” Weight cycling increases the likelihood of future weight gain and elevates your risk of obesity. Instead, be patient and focus on setting up practices that allow your wellness goals to stick. Don’t worry; you’ll be able to button your pants as you practice healthier habits. Whether you're aiming to maintain or continue losing weight, these strategies from Smith, whose direct quotes have been summarized from the live event, will help you navigate the holidays with confidence.Disrupted schedules, less regular exercise, and increased stress levels can lead to mindless eating and poor food choices.This method allows you to enjoy your meals while keeping an eye on your portions.And studies suggest that having a pre-planned strategy could help double your chance of success (3).Norton also suggests taking a cue from the Glucose Goddess and “dress your carbs.” This means adding fiber, protein, or healthy fats to them.You’ll have an enjoyable holiday season and emerge with minimal weight gain.One of the primary challenges is dealing with the consequences of holiday indulgence.A mix of cardio (running, cycling) and strength training (weights, resistance bands) works best.Before we know it, though, those treats will have our bellies shaking like bowls full of jelly. “The influence of 15-week exercise training on dietary patterns among young adults.” “Effect of Sleep Extension on Objectively Assessed Energy Intake Among Adults With Overweight in Real-life Settings.” It should not be regarded as a substitute for guidance from your healthcare provider. Portion Control Diets tend to fail more often this time of year than any other time. Let's face it; dieting is hard enough most days of the year. The challenge is to do it without gaining back any of the weight you've worked to lose. Moving to maintenance makes it easier to join the fun -- and stick to your plan for the long run Limiting alcohol intake helps maintain focus on those goals. These options are low in calories and refreshing. Sugary drinks can quickly add up, leading to weight gain. Most people expect to gain some weight during the holidays.Between rushing to the post office to send last-minute deliveries and booking Zoom calls with grandparents three time zones away, the holiday season can be hectic.“If you drink on an empty stomach, then you’re going to be hungry.This leverages the diet's heart-healthy, anti-inflammatory benefits.I’ve got your back with some tried-and-true ways to shed that holiday weight fast and feel great again.“Sometimes I omit the starches at a party if I know there will be dessert later on and that’s what I want to enjoy,” said Rissetto.Moving to maintenance makes it easier to join the fun -- and stick to your plan for the long run A brisk walk after a holiday dinner is a great way to involve your family and friends to help everyone feel healthier. Try to get 30 to 60 minutes of physical activity each day during the holiday season (and all year). Mindful eating can keep you from overeating while allowing you to really enjoy each part of the meal. The holidays usually means home-made meals. The holidays are full of gatherings with family and friends, food, and drinks, which can throw you off your weight-loss game. Share your goals with friends or family members. Setting specific activity goals keeps you motivated. Climbing stairs builds strength and burns calories. In fact, it usually makes things WORSE because then you want to numb out with more food to make yourself feel better.“If you’ve eaten properly, you’re going to be more mindful about what you’re putting in your mouth.Dani Marenburg, a double-certified nutrition coach, has guided over 1,000 women through their weight loss journeys, helping them develop effective and balanced routines.For some years, my dedication to my nutrition and health goals led me down a path of over-restriction when it came to holiday eating.Turkey is pretty good—it’s high in lean protein—and frankly, the fats in gravy aren’t as bad for you as the low-fat diet craze would have you think.This is common sense, but it’s also backed up by data.Once this pattern takes place, it can be challenging to break and really impair your relationship with food.Premium, the Calorie Scheduler feature can be a game changer during the holidays, Smith recommends. It’s important to stay hydrated during the holiday season to maintain good health and control your appetite. The key to long-term health is balance and moderation over an extended period of time, rather than a week or two of enjoyment when you’re on holiday. Stick to the recommended three meals a day, instead of saving all your eating for one time. Look at Your Calendar (It's Not Actually Two Months of Parties) You can enjoy yourself as you work towards a healthier future! Or, if you’re able to enjoy a few bites without it leading to a downward spiral, go for it! During parties, most of the foods are usually located in the kitchen or dining room. Hang out where the food isn’t and seek out great conversations. Eat before you go to a holiday party—never show up hungry. Fill Your Plate Wisely Many veggies and fruits are very low in calories and high in fiber and key nutrients - doing wonders for your appetite, energy, and mood (4,5). Protein bars, jerky, and nuts can be great travel companions! Knowing you have food you can rely on will help you moderate your overall intake. Bring an appetizer or dish, as well as a healthier dessert option to the party. And studies suggest that having a pre-planned strategy could help double your chance of success (3). Protein for Weight Loss With the holidays already underway, we came up with this list of ways to dodge the pressure to overeat. It’s essential to consult with a healthcare professional or nutritionist before starting any rapid weight loss program to ensure it aligns with your health needs. What you eat fuels your workouts, and exercise helps you burn calories. Regular check-ins can motivate you to stick to your meal plan. Consider drinking a glass of water before meals. Keep a water bottle nearby during holiday gatherings. Staying hydrated supports your weight loss efforts too. It’s easy to overeat when faced with large platters of food. Share your goals with someone to increase accountability. “If you drink on an empty stomach, then you’re going to be hungry. That’s going to help keep you full so that when you get there, you’re not automatically going to wherever the cheese and crackers are.” That could look like a full meal before you leave your house … something like chicken, vegetables and maybe some potatoes,” said Rissetto. “Make the choice not to drink at every dinner or omit the dessert at them if you’re choosing to drink,” she said. It’s your Holiday Little Assistant here, ready to dive into the glittery world of collectible dolls. HIIT workouts torch calories fast! A mix of cardio (running, cycling) and strength training (weights, resistance bands) works best. Most people can lose water weight in a week, but burning fat takes 2-4 weeks with consistent effort. It’s essential to consult with a healthcare professional or nutritionist before starting any rapid weight loss program to ensure it aligns with your health needs.This will speed up your metabolism in the long run, which means that you might not gain as much weight next holiday season.Focus on logging your meals, prioritizing protein and fiber, making mindful food choices at parties, keeping your alcohol intake moderate, and staying active, Smith says.Introducing creative vegetable dishes can change that dynamic.Success hinges on preparing satisfying meals.25 Gut Health Hacks is yours absolutely FREE when you sign up to receive health information from Harvard Medical School.Contact me today to schedule a consultation and take the first step toward a healthier and happier holiday season. But this is a pitch for mindful eating and intelligent exercise—because that’s how you’ll break the annual cycle. And even if stuffing’s not your thing, some other holiday treat will inevitably meet your lips. Alcholic drinks can add killer calories during the holidays. Take your time and savor the flavors, textures, and aroma of each food. Sit down, relax, and enjoy every bite of your meal. Or choose lower-calorie alternatives (like pumpkin pie or low-fat eggnog) so your 200 extra calories will give you more to enjoy. These super-nutritious foods take the edge off your appetite so you don't arrive starving and dive into the nuts. Eating healthy, satisfying meals throughout the day can prevent you from overeating at evening gatherings. It’s all about finding a balance between healthy eating and enjoying your holiday favorites. Between hectic parties, indulgent meals, and endless eggnog and cookie swaps, maintaining your weight can seem impossible during the holiday season. Make sure you are eating throughout the day and choose more foods that promote better appetite control, like high-fiber foods, lean proteins and healthy fats. Choosing healthy fats is essential for your overall health and well-being. Eating out can be a delightful part of your healthy journey. By focusing on whole fruits, vibrant vegetables and balanced meals, you can reduce inflammation and lower your risk of chronic diseases. Together, we’ll walk through your options for medically supervised weight loss and bariatric surgery to help find the right solution just for you. “Gaining weight, giving into impulses and cravings or less physical activity does not mean that your weight loss journey is over,” says Dr. Steele. The holidays don’t have to mean abandoning your weight loss goals. Traditional holiday meals often focus on meats and rich sides. Experimenting with festive vegetable dishes makes healthy eating more enjoyable. When you prioritize these foods, it becomes easier to enjoy holiday favorites without feeling guilty. This technique helps maintain your weight loss goals during holidays. Stay Active With at Least 20 Minutes a Day of Exercise Engage with family or friends during meals instead. Avoid distractions like TV or smartphones while eating. When you take your time, you give your body a chance to signal when it’s satisfied. Eating slowly allows you to enjoy your food more. Mindful eating practices begin with the pace at which you eat. Understanding healthy fats is key for your meal prep. Overindulging at one holiday event doesn’t mean you’ve failed, it simply means that tomorrow is a new day, and you can get back on track then. The holidays aren’t necessarily the happiest time of year for everyone. This can lead to rapid weight loss, especially in the initial stages. This approach not only burns calories during the workout but also boosts your metabolism, allowing you to continue burning calories even after exercise. This approach involves cycling between periods of eating and fasting. As we embark on a new year, 2024 brings with it innovative and trending approaches to achieving rapid weight loss. Best Exercises to Lose Weight The holidays can be a time of year when it feels a little harder to maintain your weight.Drinking water plays a vital role during the holidays.The key to long-term health is balance and moderation over an extended period of time, rather than a week or two of enjoyment when you’re on holiday.This will help you make the most informed choices about the foods you consume and their impact on your health.Make yourself a batch of something that you can split into single portions so that you can grab it and go when you’re in a hurry.This approach ensures you consume more nutritious options while keeping calories in check.Extreme calorie restrictions and diet trends don’t often generate permanent weight loss.If you’re starting with salad, beware of croutons and dressings, which can easily add many extra calories to your meal before you make it to dessert. We also cover plans for runners or those with sensitive digestion. We will explore ten effective meal prep methods. It removes guesswork and eliminates poor food choices. Save my name, email, and website in this browser for the next time I comment. It's a time to celebrate with family and friends, and to enjoy the festivities. You really can have your cake and eat it, too, if you embrace the goal of maintaining your weight -- instead of struggling to lose more weight -- until the New Year. Getting through the holidays can be daunting, but it doesn't have to be that way. Measure servings when possible, and avoid eating straight from large containers to prevent overeating. I do my best to take my own advice, but at the end of the day, if I get off track or if something unexpected happens, I’m not going to beat myself up about it. Alcoholic beverages can be high in calories and can lower your inhibitions, making it easier to push your healthy habits to the side and indulge your cravings. Drinking adequate water throughout the day can help you feel fuller and avoid overeating. I like to start by making sure I include a variety of colorful veggies and lean protein on my plate and then opt for smaller portions of high-calorie foods and sweet treats. I always try to incorporate physical activity, such as a morning hike or a post-meal walk, into my holiday routine. The holidays are a time for celebrating and creating joyful moments with friends and family. Studies show that the average adult gains about a pound every year, and a significant portion of that weight often creeps on during the holiday season. Discover 10 expert tips to manage weight, enjoy festive meals, and stay active with Prima CARE. Remember it is much harder to exercise off a few hundred calories than it is to consume them. Staying active or even increasing your physical activity this time of year is one way to counteract the extra calories you might be consuming. Instead of using the time of year as an excuse to treat yourself whenever the opportunity arises, consider prioritizing your favorites and being more strategic. The holidays are filled with family, parties, traditions and lots of yummy, festive food. You now have a toolkit of effective meal prep ideas for weight loss. It ensures your efforts lead to consistent, safe, and enjoyable meals. You align high-carb meals with intense workout days. Carbohydrate-rich meals are reserved for post-workout windows. This hybrid method involves a ketogenic diet for most meals. Combine just before eating to maintain texture. Pay attention to your body's hunger and fullness cues, and practice mindful eating with your holiday meals. This means that while allowing yourself to enjoy some sweet treats and tasty meals, you should still aim to make sure 80 percent of your meals align with your regular health routine and goals. I’ve learned to embrace the holiday season while still honoring my personal health goals—and I want to empower others to reach this same place. Be an example and get the kids involved in exercise. A smaller plate can help because you can only put so much food or snacks on it. Sign up for the Popular Science newsletter, delivered to your inbox six days a week. A sample meal could be 4 ounces of baked cod. It is celebrated for its link to longevity and metabolic health. By controlling high-calorie fats, you create a caloric deficit. This is usually 40% protein, 35% carbs, and 25% healthy fats. This roundup is your blueprint for effective meal planning. For busy professionals and athletes, meal planning is a critical step. The Online NP, a telemedicine practice that provides services in more than forty states, is available to help you manage your weight and your health. Don’t be tempted to try a crash diet just because you feel puffy after the holidays. You may have to transition to a larger pants size after the holidays, but that’s not necessarily because we’ve gained fat. Don’t skimp on lifting weights and doing exercises with high resistance. Cut out 200 to 300 calories by wrapping your food in lettuce, kale, or steamed collard greens instead of a bun. Staying active during your event can help deter you from eating while burning calories. If you’re starting with salad, beware of croutons and dressings, which can easily add many extra calories to your meal before you make it to dessert. Time for visiting with family and friends, spreading holiday cheer and filling our bellies with delicious holiday treats. Encourage loved ones to participate in holiday-themed movement activities. Weight gain over the holidays can be a very real thing—especially if you find yourself off track from November to January! The lack of a routine during the holidays was another factor that I struggled with, and for some people, this can lead to unwanted weight gain during holidays. When you cut out dairy and meat from the majority of your meals, you're naturally reducing the calorie and fat counts without having to overanalyze every ingredient. If you implement one of these weight-loss tips over the next few months, you'll be able to keep up a healthy weight without any unnecessary struggle. When building your plate, make protein the star of your meal.Climbing stairs builds strength and burns calories.Keep track of wrappers to avoid mindless eating that can add up to a meal's worth of calories.They provide a sense of fullness, which can reduce the desire to overeat later.Studies have shown that a first course consisting of a large green salad with a light dressing, or a bowl of broth-based vegetable soup, can reduce the total calories you eat during a meal.Reduce screen time at least one hour before bed.Sharing desserts also encourages mindful eating.Start your day with lemon water for an extra detox boost.2. As you make more healthy choices, you’ll be inspired to keep up the excellent work. Plus, stress hormones increase cravings for fatty and sugary foods. If you use food to cope with stress, your brain doesn’t get the memo that you just ate while you’re in fight-or-flight mode. While wine doesn't have tons of calories, you can cut them even further by making a wine spritzer -- 2oz club soda + 4 oz wine.The decadent embrace of turkey and gravy, especially around the family dinner table, is possibly the greatest joy we have on this Earth.I like to start by making sure I include a variety of colorful veggies and lean protein on my plate and then opt for smaller portions of high-calorie foods and sweet treats.Knowing you have food you can rely on will help you moderate your overall intake."I invested a lot of energy into changing my life, weight, and health for the better. But during the holidays it's tempting to let my guard down and revert to old habits. So I kept track of what I ate, how much I ate, and how much activity I was getting every day. That was really valuable in helping me maintain my focus during the holidays. We all have trigger foods, and I'm surrounded by them in my office this time of year. While some people can eat just one piece of candy or one Christmas cookie, it's easier for me to avoid the temptation completely. I never feel deprived because I know the healthier choices I'm making are creating results." —Tania Sinette, lost 15.1 pounds between Thanksgiving and New Year's Day for a total of 138 pounds in 20 monthsFrom there, it’s pretty much one slow downhill slog for the next five-ish months.For this reason, you might benefit from making a plan for when holiday stress — and the desire to eat less-healthy food — strikes. The Online NP, a telemedicine practice that provides services in more than forty states, is available to help you manage your weight and your health.While we’re gaining weight, it feels like it will be easy to lose it.And depriving yourself of enjoyable food just kickstarts a vicious binging cycle that soon becomes impossible to escape.Prioritize healthy choices at meals and snacks.We’ll discuss strategies for overcoming setbacks and staying on track even when faced with challenges.Delayed gastric emptying helps you stay more satiated and may prevent excessive snacking in between meals.”Instead of using the time of year as an excuse to treat yourself whenever the opportunity arises, consider prioritizing your favorites and being more strategic.Prepare these ahead of time so they are easily accessible. Creating a holiday meal plan helps prevent impulsive eating. Here's to a happy and healthy holiday season! Indulging in holiday treats and sumptuous meals is a tradition many of us relish, but it also poses challenges for weight management. Learn about the foods you're eating and keep your calories within your daily budget. It's a great way to budget for those delicious holiday meals. At home, focus on nutrient-dense foods like lean proteins, fruits, vegetables, and whole grains. This prevents you from showing up starving and overeating as a result. But the holidays shouldn’t be an excuse to throw away all the progress you’ve made. Get the latest in health news delivered to your inbox! That doesn’t sound like much, except few people shed that extra weight in the following months and years. Discipline and habits are the bridge between goals and accomplishments. Getting right back to your diet, even after a day of slightly veering from it, is what will make all the difference. If you eat balanced, vegan meals with tons of veggies, fruits, and grains for breakfast and lunch, after 6 p.m., you can enjoy your favorite recipes — in moderation, of course. Remember your goals are built one planned, nutritious meal at a time. Effective meal prep ideas for weight loss need smart planning. It’s important to keep in mind that we all have our own unique health goals—some people may find themselves on a weight loss journey, and others may simply have weight maintenance in mind. But learning how to cope with these pressures will help you stay on track with your health goals. Disrupted schedules, less regular exercise, and increased stress levels can lead to mindless eating and poor food choices. For the space to go out socially and enjoy a special meal (or a cocktail!) with friends over the holidays, follow the 80/20 rule. The problem is not knowing how many calories are in a recipe. Or use FitWatch's Calories Burned calculator to see how many calories you burn doing a particular activity. You'll find great tips, calculators and tools, and more! It's also essential to keep up your exercise routine, even if it's just going for a walk around the block or getting in a quick lifting session. If weight management is essential to you, especially over the next few months, some tips can help. For active individuals, managing digestive health is key. Add seeds like hemp or pumpkin to every meal. Select 4-5 high-protein plant sources to rotate weekly. Create a "protein matrix" to meet your needs. But it is possible to enjoy a few cocktails and stay on track. Alcohol can wreak havoc on a healthy diet by adding excess calories and lowering your inhibitions - leading to decreased willpower and less give AF overall. Bring your own healthy veggie dish you can enjoy without guilt. And in all honesty, remembering why you started the diet in the first place may be what it takes for you to stay on point during the holidays. A peaceful bedtime routine improves overall sleep quality. This leads to excessive sugar consumption and weight gain. Aim for at least 30 minutes of activity most days of the week. Involve family members in exercise routines too. Pursuing these interests allows for personal expression and creativity. One small treat can be just as satisfying as a larger indulgence when enjoyed mindfully. This helps you understand your current protein, carb, and fat intake and identify patterns in your eating behavior. Dani emphasizes the importance of managing stress and prioritizing sleep for successful weight loss. "Whole foods are going to have a higher thermic effect just as protein is going to have a higher thermic effect in the body," she explains. Between the many holiday parties and family get-togethers, it's easy to get off track with your eating and exercising habits.Use smaller plates to trick your brain into feeling satisfied with less food.In 2024, more individuals are focusing on their eating habits, paying attention to hunger cues, and savoring their food.But there are no leaner times when there’s a fast food chain around the corner.Carbohydrate-rich meals are reserved for post-workout windows.Sit down, relax, and enjoy every bite of your meal.This is usually 40% protein, 35% carbs, and 25% healthy fats.Reminding yourself of the reasons behind your weight loss journey is crucial. Without it, you will (to paraphrase Benjamin Franklin) plan to fail. "One celebration chocolate typically has around 50 calories, a Ferrero Rocher has 70, and a Lindt chocolate has 80," she explains. Read on to discover nine proven strategies that will help you enjoy every festive moment while keeping those extra pounds at bay. Remember, we are always here to support you when you’re ready! You can track on paper or use a website or app as a tool for tracking. We’ll share insights and recommendations from these experts, giving you valuable advice on how to approach fast weight loss safely and effectively. After all, the key to a successful weight loss journey is finding the balance between rapid results and maintaining your achievements. Stay with us as we explore the latest weight loss trends and strategies for 2024. These obstacles include holiday indulgence, reduced physical activity, and less-than-ideal dietary choices. Discover how to make smart food choices from our experts and empower yourself to lead a healthier life. Staying active is a fun way to stay on track. If you would like to enjoy a small treat, enjoy it without guilt, it's all about embracing balance and celebrating the occasion. Pair it with non-starchy vegetables for fiber, nutrients, and other natural compounds in plants that are beneficial for your health. It's that time of year again—the holiday season is right around the corner. Focus on logging your meals, prioritizing protein and fiber, making mindful food choices at parties, keeping your alcohol intake moderate, and staying active, Smith says. Even with a jam-packed holiday schedule, finding 20 minutes daily for physical activity can help you stay on track — and keep your spirits high, says Smith. Striving for balance rather than perfection is key to maintaining a healthy mindset around healthy eating. Then allow yourself flexibility for less nutritious foods and beverages for the remaining 20 percent, like a portion of your favorite holiday dessert.