Your Weight Loss Journey Holiday Survival Guide

The holiday season can be particularly challenging when you’re working to lose weight and improve your health. With Christmas parties, family dinners, and tempting treats everywhere, it’s easy to feel overwhelmed. However, you can still enjoy the festivities while staying committed to your goals. Here are some practical strategies to help you navigate Christmas celebrations while maintaining healthy habits:

Before the meal:

• Eat a protein-rich breakfast to help control hunger
• Don’t skip meals earlier in the day – this often leads to overcompensating later
• Have a small healthy snack before going to dinner to avoid arriving overly hungry

At the meal:

• Follow the bariatric plate method: protein first > fruits and vegetables > complex fiber rich carbohydrates.
• Choose lean ham portions or other lean proteins, avoiding the fatty edges
• If prime rib is available, opt for smaller, leaner cuts
• Sample small portions of special dishes you truly enjoy rather than taking large servings of everything
• Learn to enjoy simple, whole foods with a mindset shift. For example, choose green beans rather than a green bean casserole
• If it’s grown on a plant, it’s good to eat. If it’s made in a plant, you should avoid eating it
• Eat slowly and pause between helpings to let your body register fullness
• Stay hydrated with water throughout the meal
• If you’re post-operative Bariatric Surgery, instead of hydrating throughout the meal, keep to your diet instruction by drinking half an hour before and half an hour after eating to allow for gastric emptying.

Mental strategies:

• Focus on the social aspects – conversation, catching up with family/friends
• Position yourself away from the food table during socializing
• Give yourself permission to say “no thank you” to seconds or certain dishes
• Remember that one day won’t make or break your progress

Additional tips:

• Offer to bring a healthy dish you know you can enjoy
• Consider going for a walk before or after the meal
• If there are leftovers, take home mainly turkey and vegetables rather than high-calorie sides

Remember that the holidays are about more than just food – they’re about connecting with loved ones and creating memories. By planning ahead and using these strategies, you can maintain your health goals while still enjoying festive celebrations. The key is balance, not perfection.

Your weight loss journey is a long-term commitment, and occasional celebrations are part of a sustainable lifestyle. Focus on progress over perfection, and approach the holiday season with confidence in your ability to make mindful choices while still embracing the joy of the season.