Weight Loss During the Holidays: Tips From Your Medical Team

Whether it’s the generous portions or decadent desserts, the holidays can be the hardest time of year to stay healthy. The average American gains 1.5 pounds during the holidays, but it isn’t an inevitable reality. 

With realistic goals, smart habits, and the right guidance, you can enjoy the season without undoing your progress on your weight loss journey. The skilled team at Health Advantage Physical Medicine in Pasadena, helps patients achieve safe, lasting weight loss through customized, medically supervised programs. 

Staying on track as you navigate daily life is essential to long-term weight loss. However, the holidays can test even the most disciplined routines. Fortunately, there are some practical ways to stay on track while still enjoying the festivities.

Focus on balance

You don’t need to skip every holiday favorite and leave yourself feeling deprived. Instead, try being intentional this holiday season. Choose smaller portions of the dishes you love most, and fill the rest of your plate with lean protein, vegetables, and whole grains. Remember that one indulgent meal won’t ruin your progress, but several weeks of unchecked habits might.

Keep your body moving

A helpful way to stay mindful about staying active is through the Physical Activity Calorie Equivalent (PACE) concept. PACE labeling translates calories into the amount of exercise needed to burn them off, for example, noting that one slice of chocolate cake might equal about 100 minutes of walking.

This approach is shown to prevent holiday weight gain, according to the Academy of Nutrition and Dietetics.

PACE is an effective tool because it gives a clearer picture of how food choices relate to activity levels. This can motivate you to balance your intake with movement. During festive seasons, thinking in terms of PACE can serve as a simple reminder.

If you enjoy a special treat, make time for an extra walk, a game with the kids, or an active holiday outing. If joint pain or mobility issues make activity difficult, our team can create a personalized exercise plan that keeps you moving safely and comfortably.

Plan ahead to manage stress

The holidays can bring a lot of pressure, from shopping, family gatherings, and constant social commitments can trigger emotional eating. Practicing mindfulness or breathing exercises can help. 

Our providers often recommend simple stress-reduction techniques alongside nutritional counseling, so patients have the mental tools to handle challenges without turning to food for comfort.

Personalized guidance keeps you on track

Even with the best intentions, holiday routines can make it hard to stay consistent. That’s where personalized medical support makes a real difference. Research confirms that children and adults who receive tailored weight management advice from health care providers are far more likely to prevent holiday weight gain and maintain progress over time.

At Health Advantage Physical Medicine, our team provides one-on-one guidance that goes beyond generic diet plans. Our team considers your metabolism, health conditions, medications, and lifestyle to create a strategy that works for you

With regular check-ins, accountability, and practical adjustments, our patients stay focused and motivated through the holiday season and beyond.

Get expert support when you need it

Sometimes, despite your best efforts, losing weight feels impossible. That’s when medically supervised weight loss makes all the difference. At Health Advantage Physical Medicine, our providers take a comprehensive approach that looks at the full picture,

Our programs may include nutritional counseling, personalized meal planning, and IV therapy to correct vitamin or mineral deficiencies that can slow metabolism. 

If you’ve struggled to make progress on your own, or want to avoid compromising your weight loss plan, our compassionate team can help you set achievable goals and stay accountable throughout the season.

Top-tier weight management 

This holiday, give yourself the gift of improved health. With guidance, structure, and support from the experts at Health Advantage Physical Medicine, you can enjoy the celebrations and start the new year feeling your best.

If you’re ready to learn more and to schedule a visit with the Health Advantage Physical Medicine team, don’t hesitate to contact us at our Pasadena office or schedule your consultation online today.