If you’re working toward healthy eating — whether for heart health, weight loss, or simply feeling your best — the holiday season can pose real challenges. 

Between Halloween and New Year’s Eve, the average adult gains five to ten pounds, and most Americans who gain weight during this period struggle to lose it, leading to cumulative yearly weight gain.

The good news? With the right mindset and a few key strategies, it’s possible to manage your weight and even thrive during this season of celebration! Here’s how:

1. Embrace Balance Over Deprivation

Telling yourself certain foods are “off-limits” often leads to overindulging. Instead, enjoy your favorite treats in small portions. If Auntie Anne’s famous Bundt cake is calling your name, savor a slice and move on.

2. Practice Mindful Eating

Slow down, engage all your senses, and appreciate the food on your plate. Savor each bite, from the aroma to the flavor. Chewing slowly not only enhances satisfaction but also helps prevent overeating.

3. Keep Healthy Snacks Handy

Having satisfying snacks on hand, like apples, pears, or a few squares of high-quality dark chocolate, can keep you from reaching for less nutritious options when hunger strikes.

4. Stay Hydrated

Thirst is often mistaken for hunger. Keep a water bottle within reach as a reminder to stay hydrated and reduce unnecessary snacking.

5. Prioritize Protein

High-sugar and carb-heavy foods can lead to a cycle of cravings. Choose lean proteins like fish, beans, and legumes to help you feel fuller longer and reduce the urge to overeat.

6. Move More Every Day

Physical activity doesn’t have to be limited to the gym. Take the stairs, park further from the entrance, or go for a brisk walk. Aim for at least 30 minutes of movement each day, whatever fits your schedule and lifestyle.

Remember, small daily choices add up. Planning and committing to habits that support your goals will help you stay on track this holiday season. You deserve to feel your best, and I’m here to support you every step of the way.