4 Strategies to Stay Holiday-Healthy!
Keep Reading for Your Holiday Health Tips!
Four Strategies to Stay Holiday-Healthy!
The holiday season is a time for celebration—enjoying the company of friends and family, expressing gratitude, exchanging gifts, and partaking in countless festivities. With all the cookie swaps, office parties, pumpkin spice lattes, and hearty plates of stuffing, turkey, and pecan pie, it’s no surprise that many face the challenge of “holiday weight gain.” In fact, statistics indicate that the average American may gain up to 8 pounds during the holiday months, and most of that weight tends to linger, contributing to gradual weight gain over time.
So, what’s the solution? Should you skip the holidays entirely and live at the gym from November through December? Or perhaps trade the sweet potato casserole and glazed ham for a bland protein shake at Christmas dinner? That sounds extreme! As someone who savors a holiday meal of turkey, gravy, and mashed potatoes, I say let’s be realistic. You can enjoy the season’s delights without derailing your fitness goals or entering the New Year with extra weight.
Wondering how? Over the years, my clients and I have discovered practical strategies to enjoy the holidays while keeping health in check. These simple tips can work for you, too!
1. Hydrate Before You Indulge
Before taking your first bite of holiday fare, drink a large glass of water. This healthy habit not only keeps you hydrated but helps fill your stomach and curb overeating. Most people don’t drink enough water daily, so aiming for at least half your body weight in ounces is a great long-term practice.
2. Start with Something Fresh
Before diving into cooked dishes, enjoy a raw salad or some fresh veggies. The fiber in raw foods activates your digestive enzymes and starts signaling the hormones that tell your brain you’re getting full. Plus, vegetables provide essential vitamins, minerals, and phytonutrients that keep your body functioning well and feeling energized.
3. Pre-Party Protein Boost
Heading to a holiday party? Eat a high-protein snack like unsweetened Greek yogurt with fresh berries and walnuts or a protein shake before you go. Your stomach needs about 20 minutes to send fullness signals to your brain, so starting with protein and fiber helps prevent the urge to overindulge the moment you see a buffet. Most adults should aim for at least 0.8 grams of protein per pound of body weight, with higher amounts needed for those who exercise regularly, are working on weight loss, or are perimenopausal.
4. Commit to Strength Training
Maintaining a strength training routine (at least 2-3 times a week) is one of the most effective ways to keep your metabolism active and manage your weight year-round. Strength training also provides numerous benefits, including stronger bones, better heart health, balanced blood sugar levels, increased energy, improved mood, and graceful aging.
Embrace Healthy Habits
This holiday season, remember to stay hydrated, fill up on vegetables, prioritize protein and fiber, and stick to your strength training routine. These habits are not just strategies to prevent holiday weight gain—they’re a foundation for a healthier, more vibrant life year-round.
Stay committed to these tools and enjoy the season without regret!