The holiday season is a beautiful time of year. Between the community gatherings, office parties, and family dinners, there is plenty of joy to go around. However, for many of us, this season also brings a bit of anxiety regarding our waistlines. We believe you shouldn’t have to choose between celebrating the season and maintaining your health. You don’t need a restrictive diet to survive the festivities. You just need a better approach to holiday weight management. Here are some strategies to help you navigate the buffet line while keeping your wellness goals on track.
Don’t Arrive on Empty
It is a common mistake to save up calories by skipping breakfast and lunch before a big dinner. Unfortunately, this usually backfires and makes it much harder to stay on track. When you arrive at a party hungry, your willpower vanishes. Instead, eat a small, protein-rich snack—like Greek yogurt or a handful of almonds—before you head out. This keeps your blood sugar stable and helps you make rational choices at the table.
The Power of the “First Pass”
When you face a massive holiday spread, your eyes often want everything at once. Before you grab a plate, take a lap around the table to see what is available. Decide which must-have items are truly worth it and which ones you can live without. A key tip for avoiding unwanted weight gain is the 50% rule. Fill half of your plate with colorful vegetables first to ensure you get plenty of filling fiber.
Savor Every Bite
The holidays are about more than just fuel; they are about flavor! We often eat quickly while chatting, barely tasting the food. Try practicing mindful eating by taking smaller bites and chewing slowly. Not only will you enjoy that homemade pie more, but you’ll also give your brain the 20 minutes it needs to signal that you’re full. This will help you stay on track with your health goals.
Watch the Liquid Calories
From eggnog to festive cocktails, holiday drinks can pack as many calories as a full meal. Furthermore, alcohol can lower your inhibitions, making those extra appetizers look a lot more tempting. To keep your goals in sight, try alternating every festive drink with a glass of sparkling water. It keeps you hydrated and gives your hands something to hold while you socialize.
Keep Moving Together
While it’s tempting to curl up on the couch after a big meal, a little movement goes a long way. Start a new tradition of a family walk around the neighborhood to look at Christmas lights. Even 15 to 20 minutes of light activity helps your body process blood sugar and supports your overall wellness efforts. Plus, it’s a great way to catch up with loved ones away from the kitchen.
Give Yourself Grace
If you do overindulge at one party, don’t throw in the towel for the rest of the month. Successful holiday weight management isn’t about being perfect; it’s about consistency. One meal won’t ruin your progress, but a “start again in January” mindset might. Simply make your next meal a healthy one and keep moving forward.
Your Health is Our Priority
At Memorial Health System, we want you to enjoy every moment of this season. By making small, intentional choices, you can master holiday weight management. This allows you to head into the New Year feeling energized rather than discouraged.
If you have questions about your nutrition or want to start the year with a wellness check-up, our team is here for you. Visit us at MemorialHealthSWOK.com to find a provider or learn more about our services.
Resources:
https://www.healthline.com/nutrition/tips-to-avoid-holiday-weight-gain#smaller-plate
https://www.cdc.gov/healthy-weight-growth/about/healthier-holidays-in-1-2-3.html
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