Gorging on turkey, stuffing, and pumpkin pie may sound like a good idea this holiday season. However, if you’re trying to lose weight, there may be a better way. Medical weight loss specialist Andrea C. Beavers, PA-C at Star Treatment Healthcare Services and Med Spa in Dallas, Texas, helps you lose weight in a healthy way from Thanksgiving into the New Year. Here are a few tips.
Keep the momentum going
If you’re already on the road to healthy weight loss, good for you! Whether you're already following a plan or just getting started, meet the season’s challenges head-on. It’s not just about eating less, but choosing more of the right foods and breaking free of self-sabotaging behaviors. If you fear the holidays may derail your efforts, Mrs. Beavers helps you achieve your weight loss goals on a medically supervised plan.
Plan ahead before attending holiday events and meals with family and friends. Determine to make healthy choices for your health. Here are some guidelines.
Holiday meals often contain an abundance of carbs. Incorporating protein at every meal makes you feel fuller longer. Be sure to include fish, meat, poultry, or plant foods like quinoa and beans with each meal to increase your metabolism and reduce hunger.
Fill up on fiber
Foods rich in fiber make us feel fuller. These include:
- Whole grains
Veg out on crudité with salsa and skip the dairy-based dips during holiday parties. Eating beans, chickpeas, and other legumes may also help you lose weight. Unlike high-carb foods, they contain a low glycemic index, keeping blood sugar stable without spikes that cause cravings.
Share the health
If you’re going to a potluck party, bring a healthy dish to share. Use a smaller plate when filling up on holiday goodies, especially desserts. Consume low-fat snacks before, such as string cheese or grapes, to keep your appetite happily content.
Drink to your health
Alcohol usually flows freely over the holidays. Don’t drink away your good intentions. It’s harder to maintain a healthy eating plan when you’re into the spirits. Opt for lower calorie wine spritzers or sparkling water with freshly squeezed lime or lemon instead.
When you’re cooking or baking at home, modify your recipes with diet-smart ingredients.
- Use applesauce, banana, or pumpkin puree in lieu of butter when baking
- Bake foods instead of frying
- Make dips with low-fat Greek yogurt rather than high-fat sour cream or cream cheese
Mrs. Beavers offers tips to help you take control of your weight throughout the holidays and into the new year.
Strategies to overcome emotional challenges
It isn’t simply what we eat, but how we eat that causes us to gain weight. Mrs. Beavers helps you curb certain emotional behaviors to remain on track.
Eat more mindfully
Stress seems to flow like spiced apple cider during the holidays. We’re often rushing around, planning ahead, or fretting over seasons past. Meals become mired in multitasking. Practice mindful eating. Let go of all the distractions and slow down to recognize signs of fullness. Myriad studies have shown that mindfulness curbs overeating and other negative behaviors, from binging to emotional eating.
Weigh in regularly
Make friends with your scale. Weigh yourself every few days, even during the holidays. This provides positive reinforcement plus additional incentive, depending upon which way it points. Just don’t let the number derail you. Remember, tomorrow is another day and a new chance to follow through on your weight loss goals.
Make this season lighter
If you’ve hit a weight loss plateau, or feel like you’re fighting an uphill battle, discuss your concerns with Mrs. Beavers. She designs a personalized weight loss program with behavioral, nutritional, and exercise strategies for long-term success. If you’re looking to lose weight this holiday season and beyond, contact Andrea C. Beavers, PA-C and our caring team at Star Treatment Healthcare Services and Med Spa to schedule an appointment today.