Estimated reading time: 3 minutes
By: Kellsey Reed, RDN, LDN, PatientsLikeMe Contributor
The holiday season is a time for joy, togetherness, and yes, plenty of delicious food. But if you’re on a GLP-1 medication like Wegovy, Ozempic, or Mounjaro, navigating holiday meals and festivities can feel like a balancing act. These medications can be a powerful tool in your weight-loss journey, but they also come with unique challenges. Here are some practical tips and reminders to help you enjoy the holidays while staying on track with your weight-loss goals.
How GLP-1 Medications Work
GLP-1 medications work by slowing digestion, reducing appetite, and regulating blood sugar. While these effects can help with weight loss, they also mean you may feel fuller faster or experience side effects like nausea if you overeat. The holidays often come with rich, calorie-dense dishes that can be tough to manage. But with a bit of planning and mindfulness, you can savor the season without derailing your progress.
Plan Ahead for Festive Meals
- Eat a Light Snack First: Before heading to a holiday party, have a protein-rich snack like a boiled egg or a handful of almonds. This can prevent overindulgence when faced with a buffet of tempting treats.
- Survey Before You Serve: Take a moment to look at all the food options before filling your plate. Try choosing smaller portions of your favorites and focus on protein, veggies, and fiber-rich dishes.
- Ask for Modifications: If you’re hosting or close with the host, suggest healthier recipes or ask for smaller portions of calorie-dense dishes. Bring some of your own dishes to make it easier for you!
Prioritize Nutrient-Dense Foods
- Lean Proteins: Turkey, chicken, or tofu work great.
- Non-Starchy Vegetables: Roasted Brussels sprouts, green beans, or a colorful salad are festive and filling.
- Healthy Fats: Avocado, nuts, and olive oil-based dressings can add flavor without spiking blood sugar.
Practice Mindful Eating
- Eat Slowly: GLP-1 medications already slow digestion, so eating slowly can help you recognize when you’re full and avoid discomfort.
- Use Smaller Plates: This can trick your brain into feeling satisfied with smaller portions.
- Savor Each Bite: Focus on flavors, textures, and the experience of eating instead of rushing through your meal.
Set Boundaries
- Politely decline with phrases like, “It looks delicious, but I’m already full.”
- Bring Your Own Dish: Offer to bring a healthy option that fits your plan so you always have something to enjoy.
- Shift the Focus: Steer conversations toward non-food topics like holiday traditions or plans for the new year.
The Bottom Line
When navigating the holiday season while also keeping your weight loss goals in mind, remember to be kind to yourself. Progress over perfection! A single indulgent meal won’t ruin your progress. What matters is consistency over time. Remember, if you feel full or experience discomfort, stop eating—even if you haven’t finished your plate.
Plus, don’t forget to celebrate those non-scale wins too. Feeling more energetic, making healthier choices, or even just enjoying the holiday season without stress are victories worth celebrating. Most importantly, work with your healthcare team. If you’re experiencing side effects or struggling to navigate holiday eating, talk to your healthcare provider. They can help you adjust your medication dosage or offer additional strategies. Happy holidays!
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