Even as registered dietitians and personal trainers, we still face the temptations that come with holiday food events. The sweetest treats are often the hardest to resist. At gatherings, there are so many delicious options that it’s easy to overindulge, so we arrive prepared with strategies to protect our health and waistlines. We’ve shared some of these ideas in a live Q&A on Facebook (video below), but if sweets are your weakness like they are for us, try a few of the tactics that help us stay on track.
Here are our recommendations:
- Save a small portion of a dessert you love for home – Knowing you have a favorite treat waiting for you makes it easier to decline party desserts. Planning a guilt-free treat at home removes urgency and reduces the risk of making choices you’ll regret the next morning. We personally enjoy frozen fudge popsicles, but choose what works for you.
- If you will eat dessert at the event, make a plan and stick to it – Decide in advance how much you’ll have. Setting clear limits helps prevent grazing and multiple servings. If there’s a large spread, pick only your top favorite item, or allow yourself one small piece of each of your two favorites.
- Move away from the food – It sounds simple, but out of sight often means out of mind. Focus on socializing rather than standing by the dessert table. Remind yourself that the event is about company and connection, not just the sweets.
- If you must stand near desserts, try practical sensory tricks – Turn your back to the desserts, sip seltzer to cleanse your palate, or pop a sugar-free mint or gum to distract your taste buds. Brushing your teeth when possible can also help, since most people don’t want to ruin that fresh, minty feeling.
If you prefer to bring a healthier option, consider a light dessert you enjoy, such as a pumpkin spice roll you can savor without guilt.
Try these lower-calorie treat ideas:
- Carob Peppermint Smoothie — 125 calories
- Skinny Pumpkin Muffins with Pecan Frosting — 82 calories
- Skinny Ginger Cookies — 40 calories per cookie
- Skinny Speedy Banana Walnut Cookies — 55 calories
- No-Bake White Chocolate Granola Balls — 74 calories
- Speedy Spiced Oatmeal Cookies — 45 calories
- 5-Minute Pumpkin Spice Cookie — 38 calories
- Chocolate Peanut Butter Banana Ice Cream — 139 calories
- Chocolate Drizzled Granola Balls — 59 calories
- Avocado Chocolate Mousse — 85 calories
One practical mindset tip for the holidays: aim to maintain your weight rather than try to lose weight. The holiday season is typically not the best time to pursue weight loss—planning to maintain prevents disappointment and sets you up to resume weight-loss efforts in January if desired.
What tips do you use to avoid overeating and prevent holiday weight gain?