The festive season is a time for joy, celebration, and often indulgence. While it’s natural to enjoy festive meals and treats, many people worry about the potential for weight gain during this period. 

Dr. Kyle Tan, founder NOVI Health and Preventive Medicine Consultant, shares practical strategies for managing weight without compromising the festive spirit in this The Straits Times article.

Understand the Fundamentals of Weight Management

Dr. Tan emphasizes that sustainable weight loss and management hinge on being in a calorie deficit – consuming fewer calories than you burn daily. In the article, he explains, “Seventy per cent of fat loss comes from one’s diet.” This means focusing on nutrient-dense, whole foods that provide satiety and essential nutrients without an excess of empty calories.

Avoid ultra-processed foods and those high in sugar, as these can cause insulin spikes that may contribute to fat storage. Instead, prioritize meals that include lean proteins, healthy fats, and fiber-rich carbohydrates to maintain stable energy levels.

Recommended Reading: Nutrition and Weight Management Goes Beyond Calories In, Calories Out

Plan Ahead for Festive Feasts

During the festive season, it’s essential to plan your meals thoughtfully. If you know you’ll be enjoying a hearty dinner, balance your intake by having lighter, smaller meals earlier in the day. Mindful eating can also play a big role: avoid snacking mindlessly and pay attention to your hunger cues.

“Don’t deprive yourself, but also eat healthier options,” advises Dr. Tan. Opt for festive dishes that are roasted or steamed over those that are fried or smothered in heavy sauces. And if you do indulge in your favorite treats, practice portion control.

Recommended Reading: Christmas and New Year Food Calories - Tips for preventing weight gain during the holidays

Incorporate Lifestyle Habits that Support Weight Management

Diet is just one piece of the puzzle. Dr. Tan underscores the importance of exercise, adequate sleep, and stress management during this busy season. Regular physical activity helps burn calories, improve mood, and counteract the effects of occasional overeating.

Getting enough sleep is equally crucial, as poor sleep can disrupt hormones that regulate hunger and satiety. High stress levels can also lead to emotional eating, so finding ways to relax, whether through meditation, deep breathing, or even a walk, can help keep your weight in check.

Recommended Reading: The Sleep-Sugar Connection: Staying Healthy Over the Holidays

It’s important to acknowledge that overeating can happen, especially during celebrations. Dr. Tan encourages a balanced mindset: “It is important to recognize that you may overeat at certain times. You shouldn’t beat yourself up.” Instead, focus on what you can do the next day, such as eating lighter meals or adding an extra workout session.

The Risks of Laxative Misuse

In the article, Dr. Tan cautions against using laxatives as a weight-loss strategy, noting that they may cause temporary weight changes due to water and electrolyte loss but do not contribute to fat loss. Overuse or misuse of laxatives can lead to serious health issues. For safe and effective weight-loss strategies, consult a doctor or registered dietitian.

Enjoying the festive season doesn’t have to derail your weight management goals. Focus on a balanced diet, plan meals, stay active, and practice self-compassion so you navigate the holidays healthily and happily.

If you are looking for a sustainable medical weight loss program with holistic guidance from a doctor and health coach, you might want to check out NOVI Optimum Plus.