Navigating Holiday Feasts: Strategies to Manage the Dangers of Overindulgence and Weight Gain

The holiday season is a time for joy, celebration, and, unfortunately for many, a seemingly inevitable spike in calorie consumption. The tempting array of festive treats and hearty meals can make it challenging to maintain a healthy lifestyle, leading to concerns about holiday weight gain.

According to a recent article on WebMD.com, the average weight gain during the holidays is about 1-2 pounds. Note the emphasis on AVERAGE. If I lose 1-2 pounds during the holidays, that means somebody else is gaining 2-4 pounds. My wife and I are going on a cruise in mid-January and—since my September 1st competition and our month-long vacation in Italy this past fall—I was about ten pounds over my ‘cruising’ weight. Therefore, as I lose ten pounds during the holidays—in order to maintain the average—somebody else is going to add 11-12 pounds!

However, with a mindful approach and strategic planning, it’s possible to navigate the culinary delights of the season without sacrificing your well-being. Here are some helpful tips I recommend.

Mindful Eating
One of the most effective strategies to cope with the dangers of holiday eating is practicing mindful eating. Instead of mindlessly indulging in every tempting dish, take the time to savor and enjoy each bite. One of the most effective ways to lose weight is to chew your food very slowly. By slowing down and being present during meals, you are more likely to recognize when you are full, preventing overeating.

Along these same lines, be mindful of the environment where and when you are eating. Studies show that people eat more while watching television and in group settings where food is readily available.

Portion Control
Holiday feasts often mean generous servings of delicious dishes. While it’s tempting to load up your plate, practicing portion control can help you enjoy the festivities without overindulging. Use smaller plates and be selective about the items you choose.

Another idea is to not have separate dishes or plates for your salad, rolls and butter, main courses, dessert, etc. I’ll be one of the first to admit, I love leftover turkey or ham sandwiches the next day(s) after a holiday meal. However, consider preparing just enough, or even a little less, for each person. If it’s just going to be a couple of you, or maybe five, don’t prepare food for four or eight people.

Prioritize Healthy Options
Amidst the sea of decadent desserts and rich casseroles, there are usually healthier options available. Load up on vegetables, lean proteins, and whole grains to balance out the indulgent treats. Fill your plate with colorful and nutrient-dense foods to ensure you’re getting a variety of essential vitamins and minerals.

Stay Hydrated
Make it a habit to drink water throughout the day, especially before meals. Not only does adequate hydration support overall health, but it can also help control appetite.

Plan Physical Activities
Regular physical activity is a key component of a healthy lifestyle. During the holidays, finding time for exercise can be challenging, but it’s essential for managing weight and promoting overall well-being. Schedule short, brisk walks after meals or engage in activities to burn off excess calories and boost your mood.

Accountability and Support
Enlist the support of friends or family members who share your commitment to a healthy lifestyle. Having an accountability partner can help you stay on track during the holiday season. What if instead of waiting until the New Year, you started your diet NOW?

Listen to Your Body
Tuning in to your body’s hunger and fullness cues is crucial in preventing overeating. One of my all-time favorite cues to dieting is to ‘stay hungry.’ Avoid the temptation to clean your plate out of obligation…besides, your canine friend will be happy to help you finish up.

The holiday season doesn’t have to mean weight gain and unhealthy eating habits. Remember that moderation is key, and finding a balance between indulgence and healthy choices is the recipe for a joyful and health-conscious holiday season.

And now for today’s bonus content…what is my personal plan to drop ten pounds during the holidays!

I think a lot of people underestimate the synergy between the mental and physical aspects of losing weight. On one hand you have those who primarily focus on cutting calories, increasing activity, and maybe starting some new exercise class. On the other hand, you have those who focus on willpower, counting calories, and either adding or subtracting specific foods after watching a plethora of online videos and TV shows.

Oddly enough, most people make losing weight, especially body fat, way too complicated. I would say the biggest mistake people make is by watching online videos and social media feeds by ‘fit’ influencers and watching too many TV shows by channels that are only interested in selling you something. Have you ever noticed how most of those morning shows have cooking, exercising, and shopping segments? Even if the cooking is ‘healthy’ it is still putting the power of suggestion (eating) into your mind. And don’t forget, even if you consume too many healthy calories, you can still gain weight.

The first thing you have to do is to set a S.M.A.R.T. goal. Most people know what these are but let me briefly describe what I am talking about. These goals are specific, measurable, attainable, realistic, and timely. The other key to setting goals is to determine your ‘why.’ The focus of my Socratic Warrior philosophy is to ask yourself the really tough questions—if you can’t do it, that’s where a performance coach, like myself, can be extremely beneficial.

My goal is to weigh under 155 pounds prior to Jan. 10, 2024. It is specific; it is measurable; it’s attainable (I have weighed that amount in the past); it’s realistic (I average losing 1-2 pounds per week when following my previous programs); and it’s timely.

Keep in mind that I’ve been tracking my body and progress for about 50 years. I have a really good idea of exactly how my body responds to specific stimuli (food, exercise, rest, stress, etc). I am not going to say my schedule will work for you or anybody else, as we are all different. However, I am going to outline a typical day of mine so you can see what goes on mentally and physically as I attain my goal.

[Note: I am using military time…hard to break a 26+ year habit.]

0700 – Wake up; drink a glass of water; brush teeth, etc
0705—Check out latest YouTube videos, audio books or podcasts and decide which ones to listen to today (please note, I ONLY listen or watch informational or educational products…NO entertainment)
0715—Listen to the above while sitting in hot tub; stretch while listening; drink pre-workout beverage
0745—Rinse off and change into cycling gear; make protein shake
0800—Ride indoor bike (HIIT-style workout) while watching YT video and drinking protein shake
0900—Write (book, blog or newspaper column, YT or podcast script, screenplay, etc)
1000—Drink protein shake with supplements
1100—Read (please note, I have only read a couple ‘fictional’ books out of the thousands of books I have read the past 50 years; everything I read focuses on increasing performance—mental, physical, financial…mine and my athletes)
1200—Lunch (protein and veggies)
1230—Walk (listen to podcast or audio book if outside; or watch YT video if indoors)
1300—More writing
1400—Nap (aka Polyphasic Performance Enhancing Tool)
1500—Work on YT videos/podcasts
1600—Work out in home gym (please note, I usually listen to motivational talks/speeches)
1700—Dinner (protein and veggies)
1730—More writing
1900—Walk (same as above; indoors)
2000—Study (foreign languages, online or book courses)
2100—Read while having protein shake or yogurt
2200—Lights out

So, if you look at my totals, I spend about 3-4 hours exercising; about 9-10 hours reading, writing, studying, and filming; I eat 5-6 times per day; and I sleep about nine hours per day/night. How does this change when I’m NOT trying to lose weight prior to a vacation or a competition? Surprisingly it doesn’t!

A couple things regarding diet…I try to get at least one gram of quality protein per pound of bodyweight (a minimum of 150g/day). The majority of my protein sources come from venison, elk, wild salmon, wild turkey, eggs, and whey protein powder.

I don’t follow social media and the only time I watch TV is during my two meals when my wife and I usually watch destination travel or cooking shows.

I imagine the majority of people believe I lead a pretty boring life. On a day-to-day basis this may appear true. However, I have seen all 50 States and almost 90 countries; I have lived in 49 locations; I have competed in a couple dozen sports including multiple national and world championships and records; I completed 26+ years in the military in three different job fields; I speak multiple languages and have numerous higher educational degrees and professional certifications; in addition to my coaching and competing, writing, traveling, podcasting and YouTube channels, I still stay active by hunting, guiding other hunters, and fighting wildfires when possible. Boring? Not so much!

I wish you all a Happy Holidays and hope 2024 is your BEST year ever!