Maintaining Your Weight During the Holidays: Practical Tips for Busy Families

The holiday season is filled with family gatherings, parties, and delicious food. It’s a time to enjoy yourself, but it can also be challenging when you’re trying to maintain your weight. If you’re a busy parent or working adult, balancing family, work, and health can seem overwhelming, especially with all the festive temptations. But don’t worry — maintaining your weight during the holidays is possible. With a little planning, some simple strategies, and a mindful approach, you can keep your weight in check while still enjoying the season.

Holiday Weight Maintenance Checklist:

By following these tips, you can maintain your weight, enjoy the holiday season, and feel great doing it!

1. Plan your meals ahead of time

One of the easiest ways to stay on track is to plan your meals in advance. Knowing what you’re going to eat can help you avoid last-minute temptations and unhealthy snacks. Try to keep your meals balanced with lean proteins, vegetables, and healthy fats. Prepare your meals in bulk when possible, so you always have a healthy option on hand.

Quick Tips:

• Plan your meals for the week.
• Make a grocery list and stick to it.
• Cook in batches for busy days.
• Pack healthy snacks for work or family outings.

2. Stay Active, Even When Time Is Tight

Between holiday shopping, decorating, and attending events, it can be hard to find time for exercise. But staying active is crucial for managing your weight. Even small amounts of physical activity can help you burn extra calories and maintain your energy levels.

Here are some easy ways to stay active:

• Take the stairs instead of the elevator.
• Go for a brisk walk after meals.
• Do a quick 10-minute home workout.
• Join family-friendly activities like ice skating or a nature walk.

3. Practice Portion Control

Holiday meals can be overwhelming with all the delicious dishes on the table. To avoid overeating, practice portion control. You don’t need to skip your favourite holiday foods — just eat them in smaller portions. Using smaller plates and bowls can trick your brain into feeling satisfied with less.

Here’s a simple strategy:

• Fill half your plate with vegetables.
• Keep the starchy sides and desserts to one-quarter of your plate.
• Limit second servings, especially of calorie-dense foods.

4. Mindful Eating: Focus on What You’re Eating

It’s easy to overeat when you’re distracted by conversation, TV, or multitasking. Mindful eating means paying full attention to what you’re eating, how it tastes, and how much you’ve consumed. Take your time to enjoy each bite, and check in with your hunger levels throughout the meal.

Mindful Eating Tips:

• Chew your food slowly.
• Put down your utensils between bites.
• Avoid eating in front of the TV or computer.
• Listen to your body’s hunger cues.

5. Stay Hydrated

Sometimes we mistake thirst for hunger, leading to unnecessary snacking. Drinking enough water throughout the day can help you stay full and avoid overeating. Try drinking a glass of water before meals to reduce hunger and improve digestion.

Hydration Tips:

• Keep a water bottle with you at all times.
• Drink a glass of water before each meal.
• Limit sugary drinks and alcohol, which can add extra calories.

6. Tips for Those Who Have Had Bariatric Surgery

If you’ve had bariatric surgery, the holidays can present unique challenges. Your stomach capacity is smaller, so it’s important to focus on nutrient-dense foods. Avoid overeating by following your surgeon’s guidelines and listening to your body.

Specific Tips for Bariatric Surgery Patients:

• Eat slowly and stop when you feel satisfied.
• Prioritise lean proteins and vegetables.
• Avoid high-sugar foods and drinks.
• Have small, frequent meals rather than large ones.

7. Don’t Be Too Hard on Yourself

The holidays are meant to be enjoyed, so don’t stress over every bite. If you indulge in a treat or miss a workout, don’t be too hard on yourself. Focus on getting back on track with your next meal or activity.

Key Takeaways:

• It’s okay to indulge occasionally.
• The key is moderation and balance.
• Focus on overall healthy habits, not perfection.

Maintaining your weight during the holidays doesn’t have to be difficult. By planning ahead, staying active, and practicing mindful eating, you can enjoy the season without worrying about your weight. If you’ve had bariatric surgery, remember to follow your doctor’s advice and listen to your body’s cues. The holidays are about making memories with your loved ones, and with a little effort, you can stay on track and feel good throughout the festivities.