A recent survey by Orlando Health revealed that almost two in five Americans are concerned about gaining weight over the holidays. The survey, which included 1,019 U.S. adults, found that a quarter of respondents believe they should skip meals before holiday gatherings, and a third feel they should detox or go on a cleanse after the holidays. Dietitian Christine Byrne of Ruby Oak Nutrition explained that many people may be tempted to engage in extreme behaviors like skipping meals or going on detox diets during the holidays due to fear surrounding holiday weight gain. However, she warned that such actions can lead to a harmful restrict-binge cycle.
Sara Riehm, a dietitian at Orlando Health Center for Health Improvement, emphasized that it is okay to indulge in holiday treats without feeling the need to compensate for it with restriction. She explained that enjoying traditional foods and favorite recipes with a little extra sugar or fat will not significantly impact health or derail healthy habits. Byrne added that many clients with disordered eating habits struggle during the holiday season as they slip into a restrict-binge cycle. She noted that trying to compensate for overeating by restricting food only perpetuates the harmful cycle and recommended returning to regular eating habits instead of further restricting food intake.
Byrne encouraged individuals to honor their natural hunger cues and avoid feelings of deprivation during the holidays to reduce the likelihood of overeating in social settings. Riehm supported this approach by recommending having a light meal containing protein and fiber before attending parties to make more mindful choices about food consumption. She advised balancing indulgent holiday foods with more nutritious options and emphasized the importance of making healthier decisions from a place of satisfaction rather than hunger. Riehm also cautioned against falling prey to detox or cleanse trends after the holiday period, as the body’s liver and kidneys are capable of effectively removing toxins without the need for additional supplements.
In conclusion, the key message from dietitians is to approach holiday eating with moderation and balance, rather than extreme behaviors like skipping meals or going on restrictive diets. Enjoying holiday treats in moderation and making mindful choices about food consumption can help prevent the negative effects of holiday indulgence without resorting to harmful practices. By focusing on honoring hunger cues, maintaining regular eating habits, and making healthier choices from a place of satisfaction, individuals can navigate the holiday season without succumbing to anxiety about weight gain or feeling the need to compensate through restrictive measures. Remember, it’s okay to indulge in holiday foods and treats without guilt – the key is to approach eating with a balanced and mindful mindset.
