Healthy Eating and Lifestyle Habits for the Holiday Season

The holiday season often brings rich meals, busy schedules, and plenty of temptations, but mindful habits can help you stay energized and balanced. This time of year can also be especially challenging for those working toward healthier eating patterns or managing chronic conditions. While many people make strong attempts at healthy eating and lifestyle changes, some patients still have difficulty losing the weight that would make them healthier. In addition, this extra weight often leads to other medical conditions like diabetes, heart disease, and breathing problems. Our weight loss surgery experts are always available to help those needing more assistance with losing weight, and the holidays can be a good time to revisit these goals.

One of the easiest strategies is to eat smaller meals more frequently throughout the day. This helps keep your metabolism steady, prevents overeating at big gatherings, and keeps your energy levels stable through long holiday activities. Even small changes, such as eating a healthy snack before attending an event—can make a difference in how much you consume later.

Choosing healthier ingredients, such as  whole grains, lean proteins, fresh produce, and lower-sugar options, can make traditional holiday dishes just as enjoyable while supporting your overall wellness. Bariatric patients should continue focusing on protein-rich foods and staying hydrated, even during holiday events. Simple ingredient swaps, like roasting vegetables instead of frying them or choosing baked proteins over heavier dishes, are easy ways to stay on track without missing out on flavor.

Another helpful guideline is to avoid eating full meals after 6 p.m., giving your body time to digest and settle before sleep. This habit can also help regulate hunger cues and prevent late-night snacking, which often leads to unnecessary calorie intake.

While some people turn to skipping meals to “make up” for indulgences, it’s important not to fast, as your body already experiences a natural fasting period during sleep. Instead, nourishing yourself consistently helps maintain metabolic balance, which is especially important for those who have had bariatric surgery. Eating regularly can also reduce cravings and make it easier to stay focused on long-term goals.

Finally, remember to stay active. Even 30 minutes of dedicated physical activity two to three times per week—whether walking, dancing, strength training, or a favorite winter sport—can make a meaningful difference in how you feel. The holidays bring plenty of busy moments, but movement can be incorporated into daily life, such as taking the stairs, walking after meals, or enjoying seasonal outdoor activities with family.

With small, sustainable habits, you can enjoy the holiday season while still supporting your health. And for individuals who may need additional support with long-term weight management, bariatric care remains a safe and effective option.

For guidance on bariatric services and healthy weight management, visit www.onebrooklynhealth.org