I have lost 12 pounds and now I am struggling with all the food and festivities of the holidays. What do I do?

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Thank you for reaching out for help. Remember, we are here to help you. So let’s answer your question!

You’ve already lost 12 pounds, what an amazing accomplishment! Be proud of that progress. The holidays are full of temptations, but they don’t have to derail you. Shift your focus to maintaining your weight rather than losing more and prioritize enjoyment and balance over strict rules. Holding steady (or even a small gain that’s quickly lost) is a huge win and keeps you building lifelong habits.

Evidence-Based Strategies to Keep You On Track

Plan ahead: If a big meal or party is coming, keep earlier meals lighter but satisfying—focus on protein and veggies to stay full without feeling deprived.

Build a balanced plate: Aim to fill half your plate with vegetables or fruits, a quarter with protein (like turkey or lean meats), and a quarter with carbs. This helps with portion control naturally.

Choose your favorites: Scan the options and pick the holiday treats you truly love (e.g., grandma’s pie), then skip or take small tastes of the rest.

Portion wisely: Start with smaller servings, you can always go back for more if you’re still hungry after 10-15 minutes.

Moderate alcohol: If you drink, alternate with water or choose lower-calorie options (like wine spritzer or vodka soda). Alcohol can lower inhibitions and add empty calories.

Stay active: Keep up your routine if possible and add short walks after meals—they aid digestion, balance blood sugar, and boost mood.

Prioritize sleep and manage stress: Aim for 7-9 hours of sleep nightly, as lack of sleep can increase hunger hormones. Use deep breathing, short meditation, or family time to keep stress (and cortisol-driven cravings) in check.

Hydrate: Drink plenty of water before, during, and after meals—it helps control appetite and counters holiday dehydration.

Mindful eating: Slow down, savor each bite without distractions, and tune into your body’s hunger and fullness signals. Focus on the people and joy around you.

If You Overeat—Get Back on Track

Slip-ups happen, and that’s okay—no guilt needed! Simply return to your balanced habits at the next meal. Drink extra water, take a walk, and choose nutrient-rich foods to feel great again quickly.

Holiday Mindset

Maintaining through the season is a victory. You’re creating sustainable habits that carry into the new year. Celebrate your 12-pound success, indulge mindfully, enjoy time with loved ones, and start January feeling confident and energized!