Navigating Holiday Parties Without Derailing Your Weight Loss Journey

While weight challenges affect nearly three-fourths of the adult population in the United States, you’ve been doing all you can to drop some of those extra pounds. The good news is that you can enjoy the season without undoing your healthy weight loss progress. 

It just takes a little strategy and awareness. Here’s how to navigate the holiday social scene, while keeping your health goals and sanity intact.

See David Schumacher, MD, FACS, FASMBS, at Ohio Bariatrics and Laparoscopy in Springboro, Ohio, for an evaluation and more information about bariatric surgery or healthy weight management.

Reasons to plan ahead for holiday gatherings

Holiday get-togethers are often full of sweet treats, high-calorie appetizers, alcohol, and foods loaded with saturated fat or simple carbohydrates — all of which can derail healthy weight management progress when eaten in excess.

Furthermore, being distracted by social situations may sidetrack you from staying in line with your overall health goals. 

Being around the sights and smells of unhealthy foods or feeling pressured by family and friends to try a taste of everything can be discouraging. That’s why coming prepared to holiday parties is a must.

8 healthy ways to navigate holiday parties

Below are some simple suggestions to avoid overeating and holiday weight gain at parties this season:

1. Eat ahead of time

Coming to holiday parties hungry boosts the urge to splurge on the foods and drinks available, which may cause you to overindulge. Eat a smaller, nutritious meal before you get to the party, so it’s easier to choose smaller portions.

2. Bring a healthy dish 

While you can’t always predict which foods and drinks will be at holiday get-togethers, you can control the dishes you bring. That means you’ll have a nutritious option. Think salads, veggie or fruit trays, and dishes packed with lean proteins, legumes, nuts, seeds, or whole grains.

3. Nix the alcohol

Saying no to eggnog, champagne, and other alcoholic drinks helps keep your calorie intake in check to avoid derailing your weight loss progress. Furthermore, alcohol often boosts appetite, making weight loss more challenging. 

Nixing alcohol also lowers your risk of alcohol-related cancers like mouth, throat, esophageal, stomach, colon, rectal, liver, prostate, and breast cancers. 

4. Choose lean protein and veggies

Focus most of your effort on choosing lean protein foods and vegetables when attending festive holiday gatherings. 

For example, stick to grilled chicken, turkey, fish, seafood, or very lean red meats, along with a variety of fresh or cooked veggies (skip the sauces) to boost satiation without the extra calories.

5. Drink water before meals

Carrying a water bottle with you throughout the day is helpful during a weight loss journey, especially when going to parties. 

Studies suggest that consuming water before meals helps reduce appetite and boost satiety. Drink 500 mL (about two cups) prior to eating holiday meals to manage a healthy weight.

6. Take 10-minute eating breaks

While it’s fine to go in for seconds if you’re still hungry after the first course, taking a 10-minute break allows your body’s satiety cues to fully kick in. Take a pause, drink some water, and really listen to what your body is telling you to determine if you’re truly still hungry. 

7. Avoid standing by the food table

Have a strategy when choosing where to hang out at holiday parties. Avoid sitting or standing next to the food table as the sights, smells, and close proximity to snacks can tempt you into eating for reasons other than hunger. 

8. Chomp some sugarless gum

If food gives you comfort in social situations, reach for some sugarless gum instead. Having something to chew on may help keep you occupied without the extra calories. 

According to the American Dental Association ADA, chewing sugarless gum may also decrease your risk of cavities.

Staying on track with your weight loss journey

Don’t get discouraged or give up if you overindulge on food. Simply re-begin your healthy habits the next day. 

If diet, exercise, or medications haven’t worked to achieve your weight goals, talk with Dr. Schumacher to determine your eligibility for bariatric (weight loss) surgery. 

If you’re ready for extra support in losing or managing a healthy weight, schedule an appointment today at Ohio Bariatrics and Laparoscopy by contacting us by phone or booking online.