Instead Of Obsessing Over Losing Weight During The Holidays, Maybe Try This
Just 3 simple, non-overwhelming things.
by The Candidly Team
We’re not here to give out big, blanket dieting advice. Your weight. Your diet. Your health. All of that should obviously involve a much more nuanced, customized conversation than one offered in one article on the internet.
Now, you might be thinking, “in that case why am I here?”
Great question. You’re here, because we suspect like so, so many women for generation after generation, you’ve started to feel stressed about what the holidays might do to your eating habits. Oh joy.
If, for a moment, we can set aside the complex intergenerational, psychological, and societal pressures around thinness. Ok, have we all done that? Great. Then maybe now, we can all just agree that there are simply way more interesting things to think about during the holidays than our weight.
What if, rather than making the pressure of not eating the invisible centerpiece at every holiday table, we focused on what we should be eating more of? What are the foods and habits that will nourish us? That will make us feel cared for and stronger and more satiated? The things that don’t leave us grazing and longing and over-stuffed but also empty?
We’re not out to write some dumb article, telling you to “just switch out apple pie for a sliced raw apple sprinkled with cinnamon.” And we’re not writing one saying you should just go to town on anything and everything until you’re tired and ill. We’re simply here to say that when you think about food as nourishing as well as delicious, you might interrupt a punishment cycle that is ruining your holidays and (if you’re like us) probably not helping you lose or maintain your weight.
There are a few simple tips we stole from registered dieticians (yes, it matters that they’re actual RDs). We like them because they feel doable and non-distressing, but they also seem like they’ll feel good as we close out 2025.
So let’s get to them. (Don’t worry. There’s only 3.)
1. Start your day with protein and fiber.
Protein and fiber are the power couple in the world of satiation. We hear loads about protein these days, but did you know that it’s estimated that 95% of American adults and children don’t get the recommended daily amount of fiber? Oof.
So what if rather than putting all our focus onto what we should be avoiding and denying ourselves, we thought more about all the glorious ways to get more fibrous foods into our stomachs? This will help us feel less empty and longing and likely to graze on empty things that never fully satisfy because we’re not actually getting enough of the stuff that makes us feel full.
Pro tips:
Registered dietitian Vanessa Rissetto recommends starting your day with protein and fiber, a “combo that stabilizes blood sugar and helps hunger cues stay sane.” Greek yogurt, eggs, whole grains, and fruit are an excellent place to start.
Research has linked eating 20 grams of protein at breakfast time to helping with weight loss. There have been studies showing that women who increased their protein intake from “15 to 30% of total calories helped them eat 441 fewer calories per day,” according to Healthline. And eating protein can also help curb late night snacking, because you actually feel satiated from your meals.
Since we know ideas are better than vague concepts, HERE is a breakfast idea our Editor-in-Chief starts every chilly fall/ winter day with that packs 21 grams of protein, and loads of deliciousness. And here’s ANOTHER. And ANOTHER.
2. Don’t starve yourself for an “occasion”
Depriving ourselves in preparation for an evening feast or a swirly sea of appetizers at a party is rarely the best strategy. By that time, we’re either so hungry or low energy, we’re gonna quickly fill up on loads of things that are nicer to savor - to slow down and really enjoy. And if we add a cocktail to the mix, that buzz is gonna make us more ravenous and less mindful around eating. Moreover, the types of holiday treats being offered might not even be all that satiating.
Pro tips:
Instead of skipping meals, Rissetto recommends pregaming by having some protein, fiber, and a little bit of fat before heading out to an event so you don’t arrive feeling depleted.
There’s this sort of trendy hack we wrote about that suggests you load up on fibrous things like dark green veg before eating carbs, to feel more satiated and help avoid blood sugar dips, and since most of us are not eating enough fiber, we’re not opposed to this trick.
Once you’re ready to feast, Rachel Swanson, MS, RD, LDN, suggests loading your plate up with protein and veggies first and eating those things before setting in on more carb-rich dishes. “This sequence helps steady blood sugar and creates a gentle 'mesh' in the stomach (protein and fiber slows digestion), so smaller carb portions still feel satisfying,” she said in a CBS interview. Rissetto suggests making your plate 50% veggies, 25% protein, and 25% starch, which is sort of an easy visual for us.
3. Take tons and tons of walks.
Before you get annoyed (or start yawning) over another article telling you to walk more, consider this. Have you actually tried it yet? Moving is so deeply crucial to every facet of our health, but it also just makes us feel better and digest food better and bloat less and burn more, and picking up this low-key, non-intense habit over the holidays can be fundamentally game-changing.
Pro tips:
Rissetto suggests taking a 10-15 minute walk after eating to support glucose regulation and healthy digestion. Walking can also help relieve bloating after a meal
Not sure we need to tell you this, but there are studies showing that taking more steps helps us lose more weight. One study from Harvard researchers showed that a "brisk one-hour daily walk reduced the genetic influence towards obesity, measured by differences in BMI by half.” It can also be helpful in helping to decrease abdominal fat in women.
Research shows even a short walk can help curb sugar cravings.
The main point in writing all of this is really to offer an alternative to the black and white, all or nothing attitude we can have toward ourselves and how we eat, especially this time of year. We still largely live in a world that tends to treat smallness and restriction as the goal, and when we can’t meet that goal we either say f—k it or we hate ourselves, and there is no place in our holidays or our homes for any of that anymore. So instead, we’ll risk sounding corny and say that we’re focusing on the gifts we can give ourselves in order to feel good in our bodies. And these are three that feel right to us.
This article is for informational purposes only. It is not intended to be used in place of professional advice, medical treatment, or professional care in any way. This article is not intended to be and should not be a substitute for professional care, advice or treatment. Please consult with your physician or healthcare provider before changing any health regimen. This article is not intended to diagnose, treat, or prevent disease of any kind. Read our Terms & Conditions and Privacy Policy.
