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Nutrition

Your Journey to a Fulfilling Life

Nutrition

Nutrition

  • Ways to overcome weight loss plateaus

    Healthy Habits, Medical Weight Loss, Nutrition

    Tips to Overcome Weight Loss Plateaus

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  • Healthy Habits During the Holidays: How to Stay on Track and Still Enjoy the Season The holiday season is a time filled with joy, celebrations, and plenty of delicious food. From family dinners to holiday parties, many traditions center around festive meals, snacks, and often a few indulgent drinks. At Flagstaff Optimal Health & Weight Management, we know it can be challenging to maintain healthy habits during this season without feeling like you’re missing out on the fun. The good news? You don’t have to choose between staying healthy and enjoying yourself. Here are some practical, enjoyable tips to help you maintain balance, stay on track, and savor the holiday season. Set a Realistic Mindset: Embrace Balance, Not Perfection The first step to staying healthy during the holidays is setting a realistic mindset. This season is meant to be enjoyed, so allow yourself the flexibility to indulge without guilt. The goal isn’t perfection but rather balance. Maintaining a consistent routine and incorporating healthy choices while savoring your favorite holiday treats can help you finish the season feeling great, both physically and mentally. Tip 1: Prioritize Protein and Vegetables Protein and vegetables are your best friends during holiday meals. Not only are they nutrient-dense, but they also help you feel fuller for longer, which can reduce the temptation to overeat sweets or carb-heavy sides. Eating protein and veggies first also helps to keep your blood sugar balanced, mitigating spikes in blood sugar. How to Incorporate This Change: Start your meal with a serving of protein, like turkey, chicken, or fish, and add a generous portion of vegetables. At holiday gatherings, bring a veggie-based side or salad to share so you have a healthy option available. Load up your plate with vegetables and lean proteins first, then add smaller portions of indulgent foods. The Impact: Focusing on protein and vegetables helps keep your energy stable, supports your metabolism, and makes it easier to enjoy small portions of your favorite holiday treats. Tip 2: Practice Portion Control with Indulgent Foods The holidays come with many tempting treats, and it’s natural to want to enjoy them. Practicing portion control allows you to taste and enjoy indulgent foods without overdoing it. Certain medications, like GLP-1 inhibitors, can help suppress your appetite by sending appropriate signals to your brain when you’re full. This can help reduce the likelihood of over-indulging in food or alcohol. At our weight loss clinic in Flagstaff, we offer semaglutide injections through our comprehensive Medical Weight Management Program. How to Incorporate This Change: Instead of avoiding desserts or rich sides, serve yourself small portions. A few bites can satisfy cravings without adding too many extra calories. Use a smaller plate for indulgent foods to help control portions visually. If you’re at a buffet or potluck, scan your options first and prioritize a few treats you really want to try rather than trying everything. The Impact: Enjoying a small amount of indulgent foods allows you to partake in the season’s flavors without feeling deprived, helping you keep your overall calorie intake in check. Tip 3: Be Mindful with Alcohol Alcohol can add up quickly in calories, especially with holiday cocktails and sugary mixers. It can also lower your inhibitions, making it easier to snack mindlessly. By being intentional with your alcohol intake, you can still enjoy a holiday toast without derailing your goals. How to Incorporate This Change: Choose lower-calorie options like wine, light beer, or cocktails made with soda water and fresh citrus. Pace yourself by sipping slowly and alternating alcoholic drinks with water to stay hydrated. Set a limit for yourself beforehand, like sticking to one or two drinks, and savor each one. The Impact: Being mindful of alcohol helps you stay present, reduces the likelihood of excess snacking, and makes it easier to enjoy quality time with loved ones. Tip 4: Plan Physical Activity Into Your Schedule Staying active during the holidays doesn’t have to mean hitting the gym daily. Instead, find ways to keep moving that feel festive and enjoyable. Physical activity can relieve holiday stress, boost energy, and help balance out some of those extra holiday calories. How to Incorporate This Change: Take a brisk walk before or after holiday meals. This is a great way to spend quality time with family and enjoy the crisp winter air. Participate in holiday-themed activities like ice skating, sledding, or hiking. Make it a family tradition to go for a walk or engage in a physical activity like a holiday fitness challenge together. The Impact: Regular physical activity during the holidays helps you maintain a calorie balance, boosts your mood, and provides a fun way to enjoy time with family and friends. Tip 5: Get Quality Sleep and Manage Stress With holiday parties, shopping, and family gatherings, it’s easy to let sleep and relaxation take a back seat. However, sleep and stress management are essential for maintaining a healthy balance and avoiding the urge to overeat. Lack of sleep and high stress can increase cravings for sugary, high-calorie foods and lower your willpower. How to Incorporate This Change: Prioritize a consistent sleep schedule, aiming for 7-8 hours per night. A good night’s rest helps manage cravings and keeps your energy up. Take short breaks during busy days for breathing exercises or a quick walk to help reduce stress. Try mindfulness or gratitude practices, like taking a few moments to reflect on things you’re grateful for. This can boost mood and reduce emotional eating. The Impact: By getting quality sleep and reducing stress, you’ll be better equipped to make mindful food choices, manage cravings, and enjoy the season with more energy and clarity. Tip 6: Focus on Enjoying the Moment and Practicing Gratitude Ultimately, the holiday season is about connecting with loved ones and creating joyful memories. Instead of focusing solely on food, shift your attention to the people, activities, and special moments that make the season meaningful. Practicing gratitude can help you stay grounded and avoid mindless snacking. How to Incorporate This Change: Before eating, take a moment to pause and appreciate the company, the flavors, and the holiday spirit. Engage in holiday activities that aren’t food-focused, like decorating, watching holiday movies, or playing games. Try keeping a gratitude journal during the holiday season, noting down one or two things you’re thankful for each day. The Impact: Practicing gratitude and focusing on the moments that matter most can reduce the urge to overeat and bring more joy and fulfillment to your holiday experience. Embrace the Season with Balance Maintaining healthy habits during the holidays doesn’t mean sacrificing the things you love. By incorporating a few small adjustments—prioritizing protein, practicing portion control, being mindful with your alcohol consumption, staying active, managing stress, and focusing on gratitude—you can enjoy the festivities while still taking care of your health. At Flagstaff Optimal Health & Weight Management, we believe in a balanced, flexible approach that allows you to enjoy life’s special moments without compromising your wellness goals. Here’s to a holiday season filled with joy, health, and mindful indulgence.

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