Holiday Survival Guide: 15 Tips on How to Enjoy Foods AND Hit Your Goals

Greens, beans, potatoes, tomatoes, chicken, turkey, rabbit, YOU NAME IT! This time of the year is LOVED by many, but it can easily become a source of discomfort for many people, especially if you are trying to lose weight. If you are someone who feels guilty and bloated every holiday season, you are in luck! Here is a list of some tips and tricks to help you not only stick to your goals but also actually ENJOY the blessings of the season. Keep the ones that stick to you in mind when perusing the buffet of holiday calories. Cheers!

Tip 1 : Get your Facts Straight

Remember there is no “good” or “bad” food. In fact, people tend to overeat when they believe a food is labeled as “bad” or “off-limits”. NO FOOD IS BAD; FOOD HAS NO MORAL CONSTRUCT. I WILL SAY IT LOUDER FOR THE PEOPLE IN THE BACK. Unless Uncle Larry left his famous shrimp and mashed potatoes on the counter for 7 hours or you are actually allergic to certain foods/have an intolerance, food is safe to eat and there is no food that is truly bad for you. Labeling food as good or bad is closely linked to disordered eating, anorexia, food anxiety, and binge eating disorders, as well as simply not reaching your fitness goals. If you tell yourself that when you eat certain foods such as pie, cookies, or desserts that “you ate bad”, you are setting yourself up for failure and are more likely to fall into the shame/binge cycle. 

 IT’S JUST CALORIES! IT IS NOT A MORAL DILEMMA! 

Also important to note while I am still on my soapbox, remember that holidays don’t mean you can only eat this delicious food for one day only. It’s not a final sale; delicious food will be available to you throughout the year, desserts and sides included. Seriously, think about it. This isn’t the last time you can enjoy this yummy food; you will be able to enjoy it at other times. You don’t have to eat it all in one day, eat what you like and then move on to eat it another day at another time. 

Tip 2: The Price of the Calorie…not as high as you think. 

In order to gain a single pound of fat from one day of holiday food, you would have to eat an estimated 3500 EXTRA calories a day. Chances are, unless you ate two orders of McDonalds Big Mac and Fries and a pint of Ben and Jerry’s Chunky Monkey Icecream AFTER you ate your thanksgiving supper, you probably did not actually gain that much fat in one day. You are likely bloated from carbohydrates, fats, alcohol, and salts. So don’t panic when you feel a weight gain, which leads me to my next tip.

Tip 3: Don’t weigh yourself the day after a holiday/gathering/party. 

Seriously, just don’t. You already know what the scale is gonna say. And as I said before, it is not even accurate to actual fat on your body. Give it a few days of eating at your baseline before stepping on a scale to get a better idea of your actual weight. Don’t be a bully to yourself, scales are only a tool and only when used appropriately. 

Tip 4: Find fun meals to prepare throughout the season.

It’s the most wonderful time of the year, so why stick to just chicken, broccoli, and rice? Shake things up a bit by meal prepping holiday themed meals that help you reach your goals. Have some ham with a side of sweet potato and some green beans. Make a macro-friendly desert you can enjoy with your family. This way you don’t feel burnt out from dieting and over-indulge in holiday treats. The seasonal food options are endless!

Tip 5: Breakfast of Champions

Before going out to enjoy your holiday festivities, make sure you haven’t skipped any meals. Eating a big lunch at Grandma’s? Eat a high protein breakfast. Don’t prepare by skipping meals. While leaving extra calories for later sounds like a good idea, this will cause you to become ravenous at meal time and overdo it. Eat your regular meals and make sure they are full of protein and healthy carbs and fats. 

Tip 6: Water!

Drink a glass of water before your meals. Dehydration can often get mistaken for hunger, and extra fluids will help your body flush out extra salt leading to bloating and water retention. 

Tip 7: Bring your own healthy side dish! 

This way you know nutritious options are available.

Tip 8: Eat the foods you like!

Auntie Mary has a killer green bean casserole or pie? Have a little bit! Putting food you actually love on your plate is part of the holiday season and will leave you more satisfied. The best way I have found to make good food choices is to pick the top 3-4 foods you love (3 sides and one dessert) and put a little of each on your plate while filling the rest of the plate with nutritious sides like salad, turkey, or steamed vegetables. The key is to pick the foods you know you would regret not eating later/know taste really good. A small package of store-bought Oreos on the desert table. You can have those another time. 

Tip 9: Sit at a table where you can be social!

Enjoying company is the entire point of the holidays, so find somewhere you can sit and chat! This will help you get the most out of your eating experience while also slowing the eating down. 

Tip 10: Limit to 1-2 alcoholic drinks. 

Snacking on extra unneeded calories often goes hand in hand with alcohol. 

Tip 11: Buddy System. 

Have someone there that can keep you accountable. Having someone who is dedicated to helping you research your goals is a huge plus!

Tip 12: After eating, don’t hang out near the food tables if you can help it.

Out of sight out of mind. Simple enough.

Tip 13:  After eating, chew some gum, preferably mint or cinnamon if you can. 

This will freshen your mouth, aid in digestion, as well as change the flavor in your mouth. An extra slice of pecan pie won’t be nearly as appealing if it is spearmint flavored. Brushing your teeth can also help!

Tip 14: Find a non-food related activity to do!

During our holidays, everyone eats a meal together, then afterwards we go play a game outside such as football, volleyball, or go on a walk. This helps keep everyone busy away from the table and having fun making new memories! You can also consider board games or card games. Gonna be by yourself or in a quiet setting? Go out window shopping, enjoy a walk in nature, or simply curl up in a cozy blanket, make a cup of warm tea, light a candle, and read a good book. Create a tradition worth remembering. 

Tip 15: If you can help it, avoid taking home too many leftovers. 

This will help you be steadier in getting back into the normal swing of things post-holiday. 

Holidays and food are synonymous, and enjoying yourself should be guilt free. Remember these tips and see what works the best for you!