7 Ayurvedic Tips to Avoid Holiday Weight Gain—Without Deprivation
As the holiday season approaches, it’s common to be tempted by rich food and sweet treats, making it harder to maintain a healthy, balanced diet. Many people tell themselves, “It’s Christmas, so why not indulge?”—until the heaviness and discomfort set in. But with mindful choices and simple Ayurvedic principles, you can savour the season without accumulating unwanted weight.
A 2013 Forbes article reported that many people gain between 1 to 3 pounds (approximately 1.3 kg) during the holidays, and some gain even more. Unfortunately, most don’t lose this extra weight afterwards. The good news? By following these seven Ayurvedic recommendations, you can stay on track with your health goals and enjoy the festivities with balance and joy.
1. Develop or Maintain an Exercise Routine
Consistent movement is key to managing holiday indulgences. Ayurveda recommends light exercise to support digestion and vitality. Try walking for 5 to 10 minutes after meals to aid digestion and extend to 15 minutes to help stabilise blood sugar levels, especially after sweets. If outdoor activities aren’t practical, find alternatives indoors, like climbing stairs, brisk vacuuming, or any activity that elevates your heart rate.
For an added boost, aim to include morning exercise to jumpstart your metabolism and digestion for the day ahead.
2. Stay Hydrated with Warm Water
Drinking warm water is a cornerstone of Ayurvedic health, as it aids digestion and boosts metabolism. Aim to drink half your body weight (in ounces) of water daily, preferably warm. Avoid iced drinks, as they can extinguish your digestive fire (Agni) and make food harder to digest.
For extra digestive support, try sipping on a cup of warm water with ¼ teaspoon of ginger or enjoy a cup of Ayurvedic CCF tea (a blend of cumin, coriander, and fennel).
3. Be Mindful of Caloric Beverages
Holiday beverages like peppermint hot chocolates or eggnog lattes can add hundreds of hidden calories to your day. Minimise consumption of these drinks and avoid eating or drinking anything other than water within three hours of bedtime. This allows your body to rest and digest, leaving you refreshed for the next day.
4. Swap Alcohol for Ayurvedic Alternatives
Alcohol not only disrupts blood sugar levels but also increases hunger, making it easier to overeat. Ayurveda views alcohol as a toxin, so consider replacing it with non-alcoholic alternatives.
One option is to mix sparkling water with a splash of cranberry juice and garnish with a lime wedge. Serve it in a wine or cocktail glass for a festive touch. This is my go-to alternative, as I don’t drink alcohol—it’s simple, elegant, and delicious.
5. Practice Mindful Eating
Mindfulness during meals can help you eat less and feel more satisfied. Ayurveda suggests eating in alignment with your dosha type:
- Vata types: Eat every 3 to 4 hours.
- Pitta types: Eat every 4 to 5 hours.
- Kapha types: Eat 2 to 3 times per day.Plan your meals, sit down while eating, and savour each bite. At gatherings, avoid grazing, as this can disrupt your digestive fire. Instead, serve yourself snacks on a plate and sit down to eat with focus. This practice reduces distractions and helps you make conscious food choices.
6. Replace Emotional Eating with Activities
Holidays can stir up emotions like stress, loneliness, or family tension, leading to emotional eating. Instead of turning to food, redirect your focus with healthy activities, such as:
- Practising yoga or meditation
- Dancing to your favourite holiday music
- Journaling or reading a good book
- Volunteering in your community
- Calling a friend for support
- Enjoying creative hobbies or decorating your home.
When challenging emotions arise, pause and ask yourself: “Do I need to hold onto this thought or worry? Can I let it go?” Often, a moment of reflection is all it takes to shift your mindset.
7. Cultivate an Abundance Mindset
Holiday treats often come with thoughts like, “I won’t have this again until next year.” This scarcity mindset can lead to overeating, much like a bear preparing for hibernation. Instead, embrace an abundance mindset.
Remind yourself that you can recreate your favourite holiday dishes any time of year. Love Grandma’s pumpkin pie or your family’s special dessert? Plan to make it again in February. This simple mindset shift allows you to enjoy your holiday meals without overindulging.
Enjoy the Season with Balance
The holidays are a time to celebrate and connect, and you don’t have to sacrifice your health to do so. By incorporating these Ayurvedic strategies into your routine, you can stay in control, feel your best, and truly enjoy the season—without guilt or extra weight.
And best of all, you’ll start 2025 with a sense of accomplishment, energy, and balance, rather than feeling like you need to undo the damage from December.
Responses