Stay Merry and Mindful: Holiday Weight Management Tips from MUSC Health Nutritionists

As the holiday season approaches, the temptation of indulgent feasts and treats can pose a challenge to our wellness goals, but one MUSC Health nutritionist offers valuable insights to help you navigate the festivities with confidence.

"Lead Us Not Into Temptation"

Who among us hasn’t uttered those words to summon some semblance of self-control before sitting down to a holiday feast? 

From decadent desserts and buttery yeast rolls to creamy casseroles and potatoes drenched in gravy, the bill of fare can be a dieter’s dream and nightmare, all in the space of a few hours.

Don’t despair, says Tonya Turner, associate director for clinical services and a registered dietitian and nutritionist at MUSC Health’s Weight Management Center.

You Can Manage Your Weight

“It is absolutely possible to manage our weight when confronted with the abundance of goodies that come around once a year without passing up Aunt Sue’s fudge or a cup of eggnog,” Turner says. 

And her message contains a bit of holiday cheer.

“While the holidays, with social engagements and events featuring party food and holiday beverages, do tend to be a riskier time for adding pounds and inches, some research on holiday weight gain shows that most people gain less than expected,” Turner says. “Between November and January, most people’s weight gain is moderate - between .7 or 1 pound. “The population as a whole experiences more fluid fluctuation than actual weight gain.”

To put the holiday temptations in perspective, Turner says there’s always going to be a time, whether vacations, holiday cookouts or other stressors, which tempt us to overindulge. Still, holidays do bring their own set of stressors, from financial to social demands, on our time and a seemingly endless list of tasks and responsibilities. Add a couple of sliders at the neighborhood drop-in along with a handful of treats from the cookie exchange, chase it with sweet cider or a cup of nog, and you’ve slid into the “red zone” without realizing it.

Have a Plan

So just how can we maintain our weight, or keep our gain to a minimum, when confronted with those once-a-year goodies without passing up Aunt Sue’s fudge or a cup of eggnog? 

“The best approach is having a plan and not losing sight of your goal,” Turner says.

She offers the following tips that work whether you’re attending a round of parties or hosting and preparing a holiday dinner. 

Be Mindful of Your Triggers

Whether they’re emotional, being in the presence of food, or at a social gathering, be aware of what you’re eating. Keeping a journal in which you jot down when you eat, what you eat and why you eat heightens your awareness of your food consumption and helps avoid exceeding your caloric goal. 

Stay Hydrated

Drink plenty of water, and eat fruits and vegetables, which can make you feel full longer than carbohydrate-rich foods. 

Focus on Balanced Eating

Fill half your plate with low-calorie foods and get a small portion of your favorite item. Don’t go back for seconds, and don’t graze mindlessly. Choose white meat over red meat or ham and remove the skin from chicken and turkey.

Be Active

Exercising not only burns calories, but it helps reduce stress and increases a feeling of well-being, making it easier to resist temptations. Strive for 200 to 300 minutes of cardio per week if trying to lose weight and 150 to 200 minutes per week to maintain your weight. 

Have a Plan and Stick To It

Before attending a party, a luncheon, or a dinner, create a plan for how you’re going to approach your eating. Eat a healthy snack before you go to keep from being super hungry. Don’t graze mindlessly.

Opt for a Low-Calorie Beverage

Drink seltzer, water or a diet soda when possible. If you do consume alcohol, do so in moderation, such as four ounces of wine or one ounce of liquor, and choose water as your mixer.

Get Buy-In From Others

If you’re comfortable doing so, tell your host you’re watching your weight, or if you’re going with a friend, tell them you’re watching what you eat and enlist their support in passing up that extra slice of cake.

Take a Healthy Dish

Be the one to bring that healthier option, such as a veggie tray or a colorful green salad. That way, you’ll have something to eat, and other guests may appreciate having a healthy choice, as well.\

Hold Yourself Accountable

Track your weight regularly, at least several times a week. 

If You're Preparing a Holiday Meal, Make Healthier Changes to the Menu

Serve a green vegetable as an alternative to the traditional green bean casserole and prepare a colorful fruit salad along with desserts. 

Cook with Sight Variations

Use 2 percent milk instead of heavy cream. Reduce the amount of butter and cheeses by a quarter, which will not compromise the taste and texture of a dish or dessert.

Give Leftovers to Guests

Have to-go containers so your guests can take the food home.

Have Realistic Goals to Minimize Stress

Turner says managing mind and body is equally important, and having realistic expectations is the key. 

“If you know the holidays are challenging and you aim for maintaining your weight instead of gaining weight, you’re putting yourself in a far less stressful spot, and you can still be successful.”

For relaxation and to relieve stress, look for activities that are unrelated to food. Reading, doing a puzzle, practicing yoga, exercising and deep breathing can be relaxing and fun and can be done alone or with someone else. 

Most of all, she says, don’t let the stress of food hijack your holiday cheer. “Thanksgiving and the celebratory holiday meal are one day, and one day isn’t going to break your success as long as you remain active and stay mindful.” 

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Tonya Turner counsels patients at MUSC Health’s Weight Management Center, which offers a variety of programs tailored to fit patients’ needs, in Mount Pleasant at 1122 Chuck Dawley Blvd. Building B and virtually throughout South Carolina. To make an appointment for in-person counseling or a virtual consultation, call 843-792-2273 or email wmc@musc.edu.