7 Tips for Not Gaining Weight During the Holidays
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40.
My biggest goal since I reached my ideal weight has been maintenance. To be totally transparent, I’ve failed at it 6 times over the last 6 years (meaning, I’ve gained 10lbs more than my ideal weight before I had to jump back into “active diet mode”.)I was determined to make this year different! And, I’ve largely been successful at it.
But to be honest, this holiday season, maintenance has *FELT* like very active dieting mode! Every day I have to practice self control in the midst of massive temptation! It’s truly wearing me out!But, if I can stay strong for 21 more days, most of those temptations will be gone, and I won’t feel like I’m “white knuckling” the discipline
Anyone else feel this way?!!? 21 more days. Then hopefully, things will start to feel easier (I’m Manifesting to myself at least. LOL)
So, I’ve gathered my top 7 ideas that have been helping me stay strong the past few weeks, and planning on them helping to get through December. Let me know if you have others!
- Eat real meals instead of grazing through the day. The weeks when I feel the calmest around food are the weeks when I sit down and eat an actual breakfast, lunch, snack, and dinner. The days I struggle are the days I let myself drift from one bite to the next. Clear meals give your brain structure. Structure gives you peace.
- Eat protein first This one rule makes every holiday easier for me. If I start with twenty or thirty grams of protein, I feel full, calm, and in control. Protein before the treats. Protein before the sides. Protein before the snacks. This single shift keeps my hunger honest and my choices intentional.
- Fill half your plate with fruits and vegetables Not as a punishment, but as a gift. Volume foods help you feel satisfied while still leaving space for the foods you love. This makes it possible to enjoy holiday dishes without blowing through your calories for the day.
- Track honestly, even when it is uncomfortable Holiday foods are sneaky. A few bites here and there can add up without us realizing it. Honest tracking is never about perfection. It is about gathering the data you need so you can make informed decisions. Remember, without accurate data, it is impossible to find the plan that truly works for your body.
- Choose your treats ahead of time You do not need to say yes to every cookie, candy bowl, or dessert table. Decide ahead of time which treats matter to you. When you choose intentionally, you get to enjoy what you love without the random extra calories that never feel worth it.
- Keep your workouts steady and simple Holiday workouts are not about burning off meals. They are about staying connected to your routine, your strength, and your goals. A steady workout rhythm keeps you grounded and reminds you that you are still taking care of yourself during a busy season.
- Drink enough water to support your hunger, your mood, and your energy So many holiday cravings are actually thirst. A little more water each day helps you stay full, energized, and centered. It is one of the easiest habits to keep and one of the most effective.
And if you need help crushing your cravings, don’t worry. Here are some resources to help you understand your cravings and beat them!
- 42 Reasons Your Overeat
- 26 Fool Proof Ways to Stop Cravings
- 8 Reasons Hyperpalatable Food Is so Addictive
Hope you enjoy! <3
Amy Roskelley
P.S. I mentioned in my last tip to use MyPlate. If you aren’t familiar with it, Choose MyPlate is the USDA’s guidelines for the healthiest pattern for eating. I’ve developed plate designs that can help you follow this way of eating. Check them out!
Quote from user Natalie S. “I got a few of the ‘Choose MyPlate plates‘ and WOW they have been a game changer for me. They just make it SO much easier for me to build balanced meals. Can’t rave about them enough!!”
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