How to Stay on Track With Weight Loss During the Holiday Season

Holidays often bring back juicy memories of delicious meals past. If you’re trying to lose weight, it may be difficult to remain on track. Dr. Mark Tanner and our compassionate staff at Family Healthcare of Atlanta PC help you stick to your plan during the holidays and beyond.

Keep holiday eating in check

While this year’s holiday parties may be smaller than ever, it doesn’t mean appetites shrink. We’re all emotional eaters, to some extent. And, nothing brings out emotions like the holidays. Dr. Tanner offers the following suggestions to keep weight off.

Eat mindfully

It’s easy to consume more calories than planned while busy chatting with family and friends or mindlessly watching your favorite shows. It actually takes up to 20 minutes for your gut to release satiety hormones to signal your brain that you’re full. Slow down and taste every bite to keep hunger in check. 

Pile more veggies on your plate

Holiday meals usually mean more meat and high-calorie sweets. Put more veggies on your plate to balance your meal and fill up on healthier foods. 

Chocolate is not a food group

Substitute delicious fruits for sugar-spiking sweets, such as cake and chocolate. If you must indulge, dark chocolate is healthier than its milk chocolate cousin. In fact, dark chocolate may reduce inflammation and blood pressure. Just don’t overdo it. Stick to an ounce per day to continue losing weight. 

Consult Dr. Tanner and our team for more helpful ideas.

Don’t veer off course this holiday season

Additional tips for weight loss during the holidays include:

Spice up your life. Think twice before reaching for a second helping of dessert or high-calorie foods. Add colorful vegetables, such as squash and pumpkin, spiced with cinnamon for a tasty holiday treat.

Limit your alcohol. Not only do alcoholic drinks add unnecessary calories, they may alter your better judgment into making poor food choices.

Keep moving. Don’t just sit on the couch. Get up and stretch, or take a stroll outside for some fresh air.

Choose real foods. Snack on fruits and vegetables instead of boxed treats containing too much fat and/or sugar.

Fill up with protein and fiber. Eat plenty of protein and fiber, a dieter’s best friend, such as whole grains, vegetables, fruits, legumes, nuts, and seeds, to feel full.

Sleep it off. Don’t skimp on your beauty rest during the holidays. Sleep plays a surprising connection to weight loss. Getting insufficient sleep may lower your metabolism and increase your hunger hormones. Discuss any sleep problems with Dr. Tanner for ways to help.

Substitution solutions 

We recommend sweetening your food without all the calories. When baking, for instance, exchange applesauce or pumpkin puree for butter. Replace sugar with xylitol or stevia. Experiment with herbs to add extra flavor instead of empty calories. Low-fat Greek yogurt offers a versatile replacement for high-fat cream cheese or sour cream. Sparkling water with a touch of lemon or lime serves as a great substitute for high-calorie sodas. For a holiday treat, make delicious eggnog with low-fat, instead of full-fat, milk.

Weigh in regularly

It helps to weigh yourself regularly, especially during the holidays, when there’s more food than usual tempting your tastebuds. It helps to keep a diary of foods eaten and emotions felt. Plan ahead and have plenty of healthy fruits, vegetables, and proteins on hand. Stay mindful of your eating and exercise habits to keep weight loss goals on target.

If you’re looking to lose unhealthy weight during the holidays and beyond, contact Dr. Tanner and our caring team at 404-355-2000 or book an appointment online at Family Healthcare of Atlanta PC in Atlanta, Georgia today.

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