The holidays are almost here, and that means one thing—feasting! Turkey, stuffing, pies—oh my! But if you’re on GLP-1 medication for weight loss, you might be thinking, “How do I enjoy all this without undoing my progress?”
Don’t stress! You can indulge while staying on track. With a few smart strategies, you can enjoy every bite and keep those fitness goals in check.
1. Stick to the “One Plate” Rule
The holiday buffet can be tempting, with piles of food everywhere. One way to control your portions is to follow the “one plate” rule. This means sticking to just one plate of food — no seconds or thirds. You can still enjoy your favorite dishes, but you’ll be more intentional about what you choose to put on your plate.
Here’s the trick: quickly scan all the options before diving in and prioritizing what you want. You don’t have to try everything, just the dishes that truly make your holiday heart sing. Keeping it to one plate allows you to enjoy the flavors you love without overindulging.
Plus, with GLP-1 medications helping curb your appetite, you’ll feel fuller, and faster. So, you get the best of both worlds—satisfied taste buds and a happy waistline!
2. Balance Your Plate with Protein and Veggies
Holiday feasts often mean carb overload—rolls, stuffing, potatoes… you name it. But here’s a little holiday hack: focus on balancing your plate with lean proteins and veggies first. Protein helps keep you full longer, while veggies are low-calorie and packed with fiber, so you won’t feel like diving headfirst into the mashed potatoes.
When filling your plate, start with a serving of Turkey, chicken, or fish. Then, load up on veggies like roasted Brussels sprouts, green beans, or a fresh salad. Once you’ve got those essentials, add smaller portions of your favorite carb-heavy dishes—yes, even those buttery mashed potatoes! This balance helps you enjoy your favorite foods without going overboard on the carbs and calories.
The best part? GLP-1 medications work with your body to help you feel satisfied with smaller portions. So, by balancing your plate, you’ll get full quicker and avoid that post-meal food coma.
3. Slow Down and Savor Every Bite
We get it—holiday food is delicious, and it’s easy to shovel it down like you’re racing the clock. But here’s the thing: eating too quickly can lead to overeating because your body doesn’t have time to register when it’s full. One simple strategy to help with this is mindful eating. Sounds fancy, but it’s just about slowing down and enjoying your food.
Take smaller bites, chew thoroughly, and savor the flavors. Put your fork down between bites, chat with family, and experience the meal. The slower you eat, the more likely you’ll notice when you’re full—and that’s where GLP-1 meds help.
They work to slow down digestion and give your brain time to catch up with your stomach. So, the longer you take to eat, the easier it’ll be to stop when you’re satisfied rather than stuffed.
4. Watch Out for Liquid Calories to Maintain GLP-1 Progress
Ah, the holidays—a time for eggnog, cocktails, and sugary hot drinks. While these festive beverages are fun, they’re often packed with hidden calories that can sneak up on you. One small glass of eggnog can have as many calories as an entire meal, and we haven’t even talked about alcohol!
A good strategy here is to alternate between water and your festive drink of choice. For every glass of wine, have a glass of water. Not only will this help you stay hydrated, but it’ll also slow down how much you drink and reduce your calorie intake.
If you’re craving something festive without the calories, try sparkling water with a splash of cranberry juice and a twist of lime. It’s refreshing, festive, and light on calories.
Remember, GLP-1 drugs are working to keep your appetite in check, but it’s easy to forget about liquid calories. So, keep an eye on your drinks, and you’ll stay on track while still enjoying the holiday spirit!
5. Keep Moving, Even If It’s Just a Little
Between holiday parties, family gatherings, and movie marathons, exercise can easily take a back seat during this time of year. But keeping active, even just a little, can make a difference in maintaining your weight loss progress. You don’t need to do a full workout, just moving your body after a big meal can help with digestion and keep you feeling energized.
Go for a walk with family after dinner, play a quick game of touch football, or just dance around the living room. Staying active helps balance out some of those extra calories and boosts your mood. Plus, it’s a great way to spend quality time with your loved ones!
GLP-1 medications help control hunger, making it easier to stick to your fitness routine. By combining light activity with healthy eating habits, you’ll feel great and stay on track throughout the holiday season.
6. Don’t Stress About Perfection
Finally, remember that the holidays are a time to enjoy. No one is perfect, and that’s okay. If you overindulge in one meal, it’s not the end of the world. The key is to get back on track at the next meal. GLP-1 receptor agonists help support your weight loss journey, but it’s important to be kind to yourself along the way.
Instead of stressing over every bite, focus on the bigger picture. Enjoy your favorite foods in moderation, stay mindful of your portions, and keep moving. It’s all about balance—enjoying the holiday season while staying committed to your goals.
Enjoy the Holidays Without the Guilt
You can enjoy holiday feasts without derailing your weight loss progress, thanks to a few simple strategies and the support of weight loss drugs. Whether it’s sticking to the “one plate” rule, or staying mindful of liquid calories, these tips will help you navigate the holiday season with confidence.
Remember, it’s not about perfection—it’s about making smart choices and enjoying the season to the fullest. Happy holidays, and here’s to a healthy, happy, and delicious season ahead!
