by Dr. Laura Korman, DC 

 The holidays are upon us, but with all the hustle and bustle of eating out, baking seasonal treats, attending festive parties, and feasting with our loved ones, it will come as no surprise that the average American anticipates packing on an extra five to 10 pounds in the five weeks between Thanksgiving and New Year’s Day.  

The truth is, healthy individuals will only gain about one or two pounds, and those who are overweight will gain about five pounds over the holidays. The problem lies in the fact that any weight put on this season is rarely lost—despite all those New Year’s resolutions. Rather, it accumulates over time in the form of fatty tissue, usually around the waistline. I want to offer you four simple strategies to help you avoid those “holiday pounds” without eliminating your favorite seasonal foods or beverages. 

Social events are an important part of celebrating with each other over the holiday season, but the continuous overindulgence of heavy foods can cause us to feel sluggish and uncomfortable Not to mention, it’s not ideal for our health. Being more intentional about how and when we indulge will ensure that we can still enjoy those festive treats in moderation, without extra bulge around the middle.  

My first tip is not to walk into a holiday event with a ravenous appetite. Most parties feature an array of sweet and salty carbohydrate-rich foods, but might not have as many protein or vegetable options. Before you arrive, eat a handful of nuts, a hard-boiled egg, or a couple ounces of lean chicken or turkey. This will partially satiate your brain and give you more will-power to avoid overeating too many treats.  

Also, make sure to hydrate with water before and during the event as well. This helps to decrease the likelihood of over-consuming alcohol or other sugary drinks. When it comes to the carbs, be intentional about picking your favorites.  

From sweet breads, cookies or candies, to hot chocolate or sweet cocktails, to salty chips or trail mixes, most of the festive foods we love are high in carbohydrates. These foods quickly raise blood sugar, which often results in excess fat stored right around the torso. If we are mindful about selecting only our favorite carbs to enjoy them in moderation, we can still feel satisfied without becoming overstuffed or lethargic.  

Another strategy to avoid over-consuming unhealthy carbohydrates is to bring a protein dish to share, like Publix Greenwise organic chicken wings or a mixed veggie platter with guacamole and hummus. If you're a baker and want to bring a treat to share, bake with a natural, low-glycemic sweetener, such as Swerve (erythritol) or Lakanto (monk fruit), rather than sugar, to lower the overall carbohydrate content.  

Keep in mind, these sweeteners are often sweeter than sugar, which means that less will be necessary when substituting in recipes. These sweeteners, as well as allulose, can also be used when making low-carbohydrate drink mixers.  

The most powerful strategy I recommend—not just during the holiday season, but all year long—is to implement time-restricted feeding or intermittent fasting. This is when you restrict or eliminate caloric intake over a period of time.  

The benefits of fasting have been well studied. In addition to promoting healthy weight loss and less abdominal fat, this practice can also improve brain health, reduce inflammation, lower the risk of diabetes and enhance longevity.  

The two most common types of fasting include daily time-restricted feeding, in which you consume calories in an eight- to 10-hour window (i.e. 11 a.m. to 7 p.m., or 8 a.m. to 6 p.m.); or alternate day, partial fasting, in which you consume 500–600 calories of a specific type of food (i.e. organic chicken bone broth) two days per week, followed by a normal intake of food the other five days. This method of eating mimics our ancestors’ feast and famine lifestyle. It can be highly effective to lose body fat and maintain a healthy weight—even with the occasional overindulgence around this time of year.  

So there’s your action plan for resisting the “belly bulge” this holiday season without feeling deprived or unsatisfied. Hopefully, this empowers you to enter the New Year with some tools to make 2023 a happier and healthier one.   

Dr. Laura Korman, DC, is the owner of Korman Relief & Wellness Center, where she practices functional medicine, chiropractic and nutritional counseling. Her practice is located at 16954 Toledo Blade Blvd., Port Charlotte. For more information and to schedule an appointment, call 941-629-6700 or visit DrLauraKorman.com.