The holidays can be a wonderful time to relax, de-stress, and reconnect with family. However, the constant holiday meals and pressure to indulge can be hard to navigate for people trying to lose weight.
Here at Monarque Health & Wellness in Ashland, Oregon, we know how hard it can be to lose weight and keep it off. As a family and functional medicine practice, we pride ourselves on being able to support you and your family as you make healthy changes. That’s why we offer personalized weight loss support.
If you’ve already started your weight loss journey, the holidays can be a particularly challenging time to stay on track. That’s why we’re offering these tips to help you navigate those seemingly endless holiday temptations.
Drink water before every meal
Oftentimes, your body doesn’t distinguish between signals for thirst and signals for hunger. That’s why we recommend drinking a tall glass of water 30 minutes before every meal.
In addition to helping you feel less hungry, the water contributes to your overall satiation levels, preventing you from accidentally overeating. Multiple studies have shown that participants who drank water before meals as part of their weight loss plans lost more weight than participants who didn’t.
While having a drink with your meal can be a great way to prevent overeating during the holidays, all too often people reach for a sugary or alcoholic drink instead. Remember, the benefits of a drink before your meal only applies to water.
Build a balanced plate
A balanced plate includes about 40% vegetables, 30% grains, 20% protein, and 10% fruit. While this might seem like a lot to remember, your plate should generally be half fruits and vegetables and the rest in lean protein and whole grains.
However, during the holidays, most plates tend to have more meat and carbs than vegetables and fruits. That’s why it’s a good idea to fill your plate with 50% vegetables and fruit first.
Then, when it’s time to have a sweet treat, remember to pick one and enjoy it after you’ve already had your balanced plate.
Bring a healthy meal to share
If you’re no stranger along the path to healthy weight loss, you might already know what works for you in terms of meal planning and making healthy choices.
However, if you’re going to a holiday dinner outside of your home, it might be hard to make those same healthy choices, depending on what’s being served.
That’s why it’s a good idea to bring your favorite healthy meal to share, like a lean protein, roasted vegetables, or a large salad. You can ensure you have at least one healthy option to choose from, and you might even find others will appreciate having it there as well.
Enjoy a holiday walk
While it can be tempting to curl up and snooze after a heavy holiday meal, that’s the perfect time to encourage your family to take a walk around the block and enjoy a bit of fresh air while you’re kick-starting your digestion.
Whether it’s enjoying the autumn colors or looking at Christmas lights, a holiday walk can be a great way to keep your whole family active and squeeze in a bit of exercise during this busy time.
No matter where you are in your weight loss journey, we’re here to help you stay on track and navigate the holidays.
To learn more about our medical weight loss services, call our office in Ashland, Oregon, at 541-326-4777 or book an appointment online today. We also offer virtual visits to help you wherever you are.