Dr. Passero's Dos and Don'ts to Avoid Holiday Weight Gain
By Dr. Kevin Passero
As the holiday season approaches, now is a good time to develop your personal “game plan” for enjoying these joy-filled occasions while at the same time supporting your health and successfully avoiding unwanted weight gain.
To navigate the season without compromising your health goals, it's essential to adopt a balanced approach that allows you to indulge sensibly without the unwanted consequence of adding pounds.
By implementing my proven strategies, you can savor the holidays without the fear of any shock when you tip the scales.
Below are the 10 “dos” and “don'ts” guidelines I share with my patients for maintaining a healthy balance during this time of celebrating with family, friends and colleagues.
#1: Do Control Your Stress Levels
Stress is a significant contributor to weight gain, especially during the holidays when people often experience higher levels of stress related to finances, travel and family dynamics. High stress levels often lead to emotional eating and poor food choices. Make sure to allocate time each day for stress-relief activities such as yoga, meditation, journaling, talking to friends or taking a brisk walk to keep your stress in check.
#2: Don't Skip Meals to "Save Up" for a Holiday Dinner
Skipping meals might seem like a good way to balance out a big dinner, but it often leads to overeating. Instead, have balanced, nutrient-dense meals throughout the day to keep your hunger levels stable. For example, enjoy a well-balanced breakfast and a healthy lunch with lots of fiber to keep your metabolism active and prevent the urge to overindulge.
#3: Do Get Plenty of Sleep
Lack of sleep can disrupt key hormones like cortisol and insulin that regulate hunger and appetite, leading to increased cravings and potential weight gain. Aim for 7-9 hours of quality sleep each night to keep these hormones balanced. I take Durable SLEEP every night to help me get deep, restful sleep and recommend it to my patients struggling with sleep issues.
#4: Don’t Forget That Beverages Count
Holiday drinks can be loaded with calories, from eggnog to festive cocktails. These liquid calories can add up quickly. Limit your sugary cocktails and be careful with wine and beer consumption. Instead, choose lower-calorie options like sparkling water with fresh lemon or lime juice and splash of juice. Mixing in 1-1.5 oz of a distilled liquor like vodka, gin or tequila makes a relatively low sugar, delicious cocktail. Always remember this basic principle: Don’t drink your calories!!!!
#5: Do Eat Your Foods in a Specific Order
Here is a simple strategy which can significantly reduce your overall calorie intake: Start your meal with a salad or vegetables can help you feel full sooner without consuming many calories. This makes you less likely to overeat the other high-calorie options. This is one of the most important principles I teach my patients when it comes to supporting healthy weight and optimal vitality so don’t limit this habit to just the holiday season.
#6: Don’t Lounge Around After Dinner
Physical activity, even if it’s just a post-dinner stroll with family or friends, can aid digestion and keep your metabolism active. After a meal your blood is flooded with sugars and fats and engaging your muscles with walking ensures that more of fat and sugar are deposited into muscles where they are used for fuel, instead of being stored as fat. In addition, make it a point to do whatever exercise activity you enjoy before going to your holiday function. Exercise relieves stress and increases feel good neurotransmitters like dopamine, making you less likely to rely on other less healthy sources of increasing dopamine like sugar, alcohol and fatty foods.
#7: Do Give in to Your Cravings (to a Point)
Depriving yourself of your favorite holiday treats can backfire, leading to binge eating. Allow yourself small portions of the foods you love, savoring every bite. This can help you feel satisfied and less likely to overindulge later. For example, enjoy a small slice of pie instead of skipping dessert entirely.
#8: Don’t Consume Processed Foods
Processed foods often contain hidden sugars, unhealthy fats, and extra calories. Choose whole foods whenever possible to nourish your body and keep your calorie intake in check.
Also small changes to holiday recipes can make them healthier without sacrificing taste. For example, use Greek yogurt instead of sour cream, or applesauce instead of butter in baked goods.
#9: Do Switch to a Smaller Plate & Stay Hydrated
Using a smaller plate can help control portion sizes, making it easier to avoid overeating. Your brain perceives a full smaller plate as more satisfying than the same amount of food on a larger plate.
Maintaining adequate hydration is crucial during the holiday season, as it aids in controlling hunger and prevents overeating. Drinking water before meals can create a sense of fullness, reducing the likelihood of consuming excessive calories. But I typically do not recommend my patients drink a lot of water starting about 10 minutes before a meal and during the meal to prevent diluting stomach acidity and digestive secretions. Additionally, staying hydrated supports metabolic processes and can keep you energized throughout celebrations.
#10: Don't Eat Directly from the Package
Consuming snacks straight from the package can easily lead to mindless eating and an underestimation of portion sizes. It's easy to lose track of how much you're eating when you continuously grab from a large bag or box. Instead, portion your snacks into a small bowl to control your servings and make it easier to enjoy them in moderation. Practical tip: Keep snack bags in the pantry and bring out smaller, pre-measured servings to curb the temptation to overindulge.
For Effective and Long-Lasting Weight Loss You Need a Multi-Layered Approach
In addition, for my patients who need additional help with weight management, I recommend starting a nutritional supplement regimen featuring Durable BERBERINE® at least 30 days before the start of the holiday season.
