A No-Restriction Holiday Eating Guide You’ll Actually Enjoy

How to Lose Weight Over the Holidays

By: Amanda A. Kostro Miller, RD, LDN

Trying to lose weight during the holiday season may seem impossible.

If you’re worried about weight loss heading into the new year, know this: You can absolutely enjoy the holidays while still losing weight.

How? Here are some holiday weight loss tips that don’t involve restriction!

How to Lose Weight Over the Holidays

Sure, diet and exercise plans work great… until we hit that first holiday party. That’s when we feel like “giving up” until January 1st.


You’ve been following your winter weight loss eating plan, and today’s the party. What do you do?

  • Get a workout in (or at least some physical activity).
  • Make breakfast and lunch a little lighter. And/or have meals that are full of fiber, lean protein and a little bit of healthy fat.
  • Eat 30-90 minutes before the party. Time your meals so you head to the party on a full stomach (or at least, not an empty stomach).

A filling pre-party meal (~500 calories):

  • ½ turkey sandwich (whole grain bread, sliced turkey, 1 slice cheese)
  • 1 hardboiled egg
  • 8 oz skim milk
  • 1 apple with 1 Tbsp nut butter

Appetizers & Alcohol

Why do we get so full on appetizers?! Oh yeah… the talking, fun, drinking and showing up hungry. After you greet everyone, what do you do?

  • Alternate between alcohol and water. Yes, we all love delicious holiday drinks. Start with a drink and then sip on water before you grab another drink.
  • Only munch on appetizers when you’re drinking water. Triple-win! You stay hydrated with zero calories, you get to eat yummy food and you delay calories from alcohol.

Holiday Dinner

Dinner shouldn’t be a time when you’re stressed and guilty about what you’re eating. So, what do you do?

  • Only drink water with dinner. You had alcohol before dinner and you can have some after. You’re not missing out!
  • Leave a 3-inch perimeter around your food. Most dinner plates are 12-14 inches. Only place food in the center, leaving a few inches of empty space to frame your food.
  • Let yourself have “seconds.” It’s the holidays! Grab extras on a snack or dessert plate.

Holiday Dessert

There are a couple ways to go about holiday desserts. But, remember that a holiday party is just 1 day (maybe 3-4) out of a whole year, so don’t stress too much.

  • If you’re not a sweets person, just go with a drink. Keep alternating between alcohol and water like before.
  • Have 2-3 small dessert items, and then take a break. Wait about 20 minutes. Drink water, open presents, change into pajamas, just talk… If you’ve still got a sweet tooth, then grab a few more small desserts.

The Bottom Line

Yes, the holiday season seems long and calorie-rich.

But that doesn’t mean you have to stop exercising and eat only high-calorie meals from Thanksgiving to New Year’s Day.

There’s a lot of time in between to stick to your weight loss plan. Plus, a few holiday parties will not “make or break” your weight loss outcomes.

Portion Distortion

Portion Distortion: Is it Ruining Your Weight Loss Efforts?

By: Amanda A. Kostro Miller, RD, LDN

Portion. Serving. Calories per serving. Calorie count. If you’re struggling to navigate through weight loss (and feel like you’re studying for a vocabulary test), then you’re in the right place! We will discuss important keywords that you should know in order to make your weight loss efforts more effective.

More specifically, we’ll talk about serving size and portion size because not knowing the difference can prevent you from losing weight – seriously!

Learn more, see Portion Distortion: Is it Ruining Your Weight Loss Efforts?.

Managing Weight Loss

How to Manage Weight Loss with COVID Reopening

By: Amanda A. Kostro Miller, RD, LDN

As the country slowly reopens, you may be excited to return back to “normal life.” Gyms may be open, so you can finally get in a good workout. Restaurants and bars may be reopening, so you can go back to eating, drinking and socializing.

But what about weight loss? Does going back to “normal” mean going back to your normal body weight? If you made progress while in quarantine, could all that weight come back?

Well, yes.

Unless… you know how to lose weight effectively when the country reopens!

Learn more, see How to Manage Weight Loss with COVID Reopening.


Alcohol: Stress Reducer or Stress Inducer?

By: Amanda A. Kostro Miller, RD, LDN

Whether you’re bored, stressed or anxious, you may reach for an alcoholic drink to cope. While some people have a healthy relationship with alcohol, stressful conditions can make even the most disciplined person fall into alcohol abuse patterns.

What’s worse is that American culture portrays alcohol as a means of relaxation. Think of all the movies that show a businessman drinking alcohol after a stressful workday!

We’ve been groomed to think that alcohol is a way to relieve stress. In this post, we’re going to talk about how alcohol is not a “stress reducer” but a “stress inducer.”

Learn more at Alcohol: Stress Reducer or Stress Inducer?

Dealing with COVID

10 Ways to Lose Weight During Quarantine

By: Amanda A. Kostro Miller, RD, LDN

Is the “Quarantine 15” starting to sneak up on you? Just because it seems like the world has been turned upside down does not mean that weight loss has to stop.

In fact, this can be a great obstacle to overcome in your weight loss journey. Working on weight loss during this pandemic (and even succeeding) can set you up for anything!

For more information, see 10 Ways to Lose Weight During Quarantine

Dealing with COVID

How to Boost Immunity for COVID-19

Amanda A. Kostro Miller RD, LDN

 Having a good immune system has never been so important. As COVID-19 wreaks havoc on our lives, you may be more concerned about your immune system than ever before.

And you should be concerned! But luckily, there are plenty of ways to boost your immune system.

Let’s look at 5 steps to improve immunity.

Continue to read at How to Boost Immunity for COVID-19.

Dealing with COVID

Stressed Out? Prevent COVID Weight Gain

By: Amanda A. Kostro Miller, RD, LDN

If you’re like many people, you tend to overeat or crave unhealthy foods during times of stress.

While weight management and healthy eating are always important, stress can make it harder for you to stick to your goals.

Since we’re all in the thick of COVID-19, we wanted to give you a list of dietary tips to prevent stress weight gain.

Continue reading at Stressed Out? Prevent COVID Weight Gain.

Strength training

Basics of Strength Training: Lose Weight and Get Stronger

By: Amanda A. Kostro Miller, RD, LDN

Want to really up your weight loss game? You may know that diet and exercise are the main components of a weight loss program, however, the type of exercise that you do matters too.

In this post, we will talk about the importance of including strength training in your routine. If you’ve never done strength training, then no worries! We will give you a basic guide of how to start strength training, the types of resistance training available and how to create a strength workout based on your particular goals!

Continue reading at Basics of Strength Training: Lose Weight and Get Stronger

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