Tips for Preventing Holiday Weight Gain

Holidays are often a time of excess, for both gifts as well as with food. In order to limit the amount of weight gain around the holidays or to maintain your rate of weight loss, Dr. Shillingford and his staff offer the following tips to help prevent holiday weight gain. Whether you’ve had gastric sleeve, gastric bypass, or lap band surgery, we want to help you maintain your post surgical diet as best as you are able during this holiday season.

imit Alcohol
Alcohol can add a ton of calories, but doesn’t provide much in the way of nutrition. Consider limiting your alcohol to save your calories for food.

Showcase the vegetables
Vegetables are a great way to add bulk to your diet without adding a ton of calories. Often, our holiday tables feature many vegetables, so fill your plate with vegetables and protein before adding more sides.

Serve a Soup or Salad as an Appetizer
Appetizers can ruin an appetite, and are not usually all that good for us. Consider skipping appetizers and instead offer a vegetable based soup or salad. Lap band patients should avoid the soup, but consider a crudite platter with a hummus or bean dip as a good choice if you serve an appetizer.

Reduce the Gravy
Gravy can be full of calories due to it’s high fat content. Consider serving your protein with an au jus, or use homemade cranberry relish instead the sugary canned variety.

Consider Your Plate
Serving your holiday dinner on a smaller plate can help reduce the amount you put on your plate. Choose your protein first, then add lots of vegetables before adding other side dishes. Opt for small amounts of each item you want so you don’t feel deprived. Putting your fork down between each bite can help you slow your pace and allow your satiety level catch up. Stop eating before feeling full to prevent overeating. Wait 20 minutes before taking seconds to allow your brain to register the amount of food already in your stomach.

Dr. Shilingford, M.D. and his staff wish everyone a happy holiday season. By avoiding overeating, you can make this a happier and healthier holiday. Dr. Shillingford is a board certified surgeon specializing in advanced laparoscopic and obesity surgery. His gastric sleeve, gastric band, and gastric bypass patients come from all over South Florida, including Boca Raton, Fort Lauderdale, Miami, Miami Beach, and Coral Springs.