Holiday Eating Made Easier: 6 Tips for Staying on Track

Enjoy the Holidays Without Gaining Weight

By Dr. Robert Catania, Bariatric Surgeon, Southern New Hampshire Weight Management

The holidays are a time for joy, family, and lots of tempting food. Sweets, cocktails, and big meals can make it hard to stay focused on weight loss goals. The good news is that you can enjoy the season and stay healthy. You don’t need to skip parties or starve yourself. A few small habits can make a big difference. My team at Southern New Hampshire Weight Management and I are here to help!

The Real Challenge: Holiday Temptations

During the holidays, food temptations are impossible to avoid. Many of us want to indulge in everything and end up overeating. But staying on track is possible when you focus on balance and portion size.

1. The Pumpkin Pie Trick

Here is a simple tip that surprises many patients:

• Most of the happy feeling from treats comes from the first one or two bites.
• By the third bite, your brain and mouth feel less excited, even though the whole slice is still sitting there.

Try this: Take one or two small bites, enjoy it, and stop. You will feel just as satisfied, and you will feel much better the next day.

2. Eat Protein First

You can enjoy holiday meals like turkey, potatoes, and stuffing without hurting your goals.

Start with protein such as turkey. It helps you:

• Feel full faster
• Eat fewer sweets and carbs
• Keep a steadier energy level

Then try a small taste of everything else, but you do not need to finish everything on your plate.

3. Control Cravings at Home

One of the hardest holiday challenges is having cookies, candy, or pumpkin pie sitting around the house.

Easy fixes include:

• Do not keep holiday treats on the counter. If you do not see them, you are less likely to reach for them.
• Keep healthy snacks ready to grab.
  •  Cut vegetables
  • Apples with a little cinnamon
  • Yogurt
• Make the healthy choice the easy choice.

4. Handle Pressure at Parties

At gatherings, many people feel judged or guilty if they do not try every dish. Try these simple strategies.

Before the party:

• Drink a big glass of cold water
• Eat a protein snack like yogurt

This fills your stomach so you do not arrive starving and make poor choices.

At the party:

• Keep your hands full. Hold a drink or a camera. If your hands are full, you cannot be handed more food.
• Have a polite excuse ready. A simple “I already ate” or “can I take some with me?” works well and keeps people from pushing food on you.

5. Manage Emotional Eating

Holiday emotions like stress, excitement, or family traditions can trigger eating even when you are not hungry. This is normal and rooted in biology.

Instead of reaching for high-calorie foods, try activities or beverages that release the same feel-good brain chemicals:

• A short walk
• A puzzle, Sudoku, or coloring
• Warm tea with a little honey
• Lightly flavored water with fruit

And if you really want that eggnog, it is okay to have one glass. Just try not to turn one treat into three.

6. If You Overeat, Do Not Feel Guilty

This is important: Weight management is a lifelong journey, not a one-day test.

Everyone indulges a bit during the holidays. Instead of feeling guilty:

• Accept that it happened
• Make your next choice a healthier one
• Do not let one treat turn into a full day of overeating

Be kind to yourself. The holidays are meant to be enjoyed.

You can enjoy the holidays without giving up your health goals. Use these simple tools like small bites, protein first, healthy snacks, full hands, and self-kindness to stay on track while still enjoying the season.

For more support on your weight loss journey, visit us at Southern New Hampshire Weight Management or call our office at 603-577-3275 to sign up for an information session and schedule your first appointment. Together, we will achieve your health goals!

Dr. Robert Catania of Southern NH Weight Management studied medicine at Temple University School of Medicine in Philadelphia, PA. He went on to complete his residency at Brown University Rhode Island Hospital in Providence, RI. Dr. Catania is fellowship-trained in minimally invasive and bariatric surgery from the University of Maryland School of Medicine in Baltimore, MD. He has been practicing bariatric surgery since 2007. Since then, he has performed over 1,500 bariatric procedures.