While the holiday season is all about enjoying yourself, it’s easy for sneaky calories to pile up without you even noticing. But don’t worry—this isn’t a lecture to avoid all the fun! Instead, let’s talk about how to enjoy the festivities while keeping your health goals in check.
Plan Ahead.
You’ve probably heard the saying, “If you fail to plan, you plan to fail.” It’s especially true during the holidays. Take some time to plan your meals and snacks for the week, and prep them in advance to stay aligned with your nutrition goals. This way, you’ll be less tempted to order takeout or dive into calorie-laden leftovers.
For parties, go in with a strategy. If you don’t know what’s being served, focus on portion control, fill your plate with low-calorie options like veggies, and enjoy smaller servings of indulgent dishes. Planning ahead puts you in control—no matter the menu.
Exercise Daily.
According to the Department of Health and Human Services, adults should aim for 150–300 minutes of moderate-intensity aerobic activity or 75–150 minutes of vigorous-intensity activity each week, plus muscle-strengthening exercises on two or more days.
If you know you’ll indulge in holiday goodies, balance it out by increasing your activity level. Try adding a 45-minute brisk walk, a morning yoga flow, or a full-body strength training session. Remember, consistency beats perfection every time.
Beat Stress Before It Beats You.
The holiday season can bring its share of stress, from packed schedules to financial pressures. When stressed, you often crave foods that aren’t exactly the best for you. Also, when stressed, your body releases the hormone cortisol, which can make you store belly fat.
Combat stress by prioritizing self-care. Incorporate yoga, meditation, or deep-breathing exercises into your daily routine. Even something as simple as a 10-minute walk or a quiet moment to reflect on what you’re grateful for can help you reset.
Don’t Go to Holiday Parties Hungry.
If you’re already satiated from a healthy meal, you’re less likely to choose high-calorie foods and desserts. Others suggest eating a protein bar before dinner or filling up on raw vegetables or a broth-based soup to keep your tummy satisfied.
Splurge a Little.
Yeah, we said it. This is the time of year that you have access to favorites that you don’t normally get. Grandma’s famous cookies? Aunt Betty’s pecan pie? Those twice-baked cheesy potatoes? The key is to just get a small portion of your favorite dessert or side dish, take a few bites and really savor each one. Then, you’re good!
Know What You are Eating.
Before diving into that holiday spread, do a little homework. For instance, a single slice of pecan pie can pack over 800 calories, while a slice of pumpkin pie typically has half that amount. Knowing what’s on your plate can help you make more informed choices.
Watch the Salt.
High-sodium foods are everywhere during the holidays—think salty snacks, casseroles, and processed meats. Too much sodium can leave you feeling bloated and sluggish. Cut back on salt where you can, and drink plenty of water to keep your body hydrated.
Get Back on Track.
If you slip up and overindulge at one meal, don’t let it derail your entire week. Get back on track with your next meal or workout. A single indulgence won’t ruin your progress, but letting it spiral into a series of unhealthy choices might. Remember: one meal is just that—one meal.
Enjoy the Holidays While Staying Healthy This holiday season, focus on progress, not perfection. Stay active, plan ahead, and savor the moments—both the memories and the treats. By balancing mindfulness with celebration, you can ring in the New Year feeling strong, healthy, and proud of your efforts. You’ve got this!
(Updated: December 11, 2024)
