5 Effective Ways to Curb Holiday Cravings and Stay on Track

 The holiday season brings joy, connection, and plenty of delicious food — but it’s also a time when cravings for sweets and treats can reach their peak. If you're aiming to stay balanced, curb those cravings, and still enjoy the holidays, here are five practical ways to help you keep your goals in sight without feeling deprived.

1. Start Your Day with Protein-Packed Breakfasts

Prioritizing protein in your meals, especially breakfast can make a significant difference in managing cravings throughout the day. Aim for 25-30g of protein with each meal. When you start the day with enough protein, you’ll help your body stay full for longer, reducing the urge to snack later on, especially when those late-night sugar cravings creep in.

Why does it work? Protein, combined with healthy fats, helps to stabilize your blood sugar levels. This prevents the spikes and drops in cortisol (our stress hormone) that often lead to cravings. By keeping your blood sugar stable, you’ll feel satisfied and energized for longer, making it easier to resist those holiday sweets.

Quick Tips: 

Add eggs, chicken or turkey sausage, Greek yogurt, or a protein smoothie to your morning routine. Consider pairing with avocado or nuts to incorporate healthy fats. For an easy 8-10g boost of protein, add 1 scoop of a high-quality protein powder to your coffee in the mornings!

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2. Stay Hydrated and Add Electrolytes

Dehydration can often be mistaken for hunger, leading to cravings for quick energy sources like sugary treats or carbs. To avoid this, make it a goal to drink at least half your body weight in ounces of filtered water each day and consider adding electrolytes for optimal hydration.

Why it helps: When you're dehydrated, your body struggles to access glycogen — a stored energy source in the liver. This can trigger cravings for carbohydrates or sweets as your body seeks a quick energy boost. Proper hydration, along with electrolytes, ensures that your body functions optimally, keeping cravings at bay.

Quick Tips: 

Start your day with a large glass of water, and keep a reusable water bottle with you to track your intake. Add a pinch of sea salt or a squeeze of lemon to your water for natural electrolytes if you don’t have an electrolyte mix.

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3. Move Daily, Especially After Meals

Exercise is an effective way to help control cravings, and it doesn’t have to be complicated. Aim for a short, post-meal movement session, like a 5-minute walk or 25-30 air squats. This simple activity supports insulin sensitivity, making your body better at using glucose and keeping your blood sugar more stable.

Why it’s beneficial: Regular, light movement helps your body process glucose more effectively, which reduces the likelihood of blood sugar crashes and cravings. It also helps improve mood, reduce stress, and increase energy levels — all of which can help you make healthier food choices.

Quick Tips: 

Try incorporating short walks after meals or even brief stretching sessions. Over time, these small habits can add up to big results in managing cravings and boosting overall well-being.

4. Find Healthy Ways to Manage Stress

The holidays are a busy time, and higher stress levels can lead to an increase in cortisol, which often triggers cravings for sugar and comfort foods. To combat this, find healthy ways to unwind and relax — whatever feels restorative to you.

Why it’s effective: When stress is unmanaged, the body responds by elevating cortisol and other stress hormones, which can naturally lead to cravings, especially for sweets. Combat this by dedicating time to yourself daily, even if it’s just a few minutes.

Quick Tips: 

Schedule daily activities that help you recharge, like yoga, meditation, journaling, or even art activities like coloring. If time allows, try dedicating an evening routine that helps you decompress and keeps screens to a minimum for better relaxation.

5. Make Healthier Versions of Your Favorite Holiday Treats

Cravings don’t mean you have to give up your favorite treats altogether! Instead, consider trying healthier versions of holiday classics to enjoy the flavors you love, minus the processed sugars and heavy calories.

Here’s how:

Look for recipes that use natural sweeteners, like honey or maple syrup, in place of refined sugar and aim to reduce the quantity. Also, try festive holiday mocktails to replace sugary cocktails and avoid the empty calories and liver stress that come with alcohol.

Try one of these delicious, festive mocktails this holiday season:

Apple Cider Mule Mocktail

Ingredients:

• 8 oz Apple Cider
• 4 oz Ginger Beer
• 2 oz Tonic Water
• 1 Cinnamon Stick
• Apple Slices for garnish

Steps:

Fill your preferred glass with ice. Pour the apple cider and tonic water into the glass over ice. Add the ginger on top, and stir well using the cinnamon stick. If you prefer a little extra sweetness, you can add an optional caramel drizzle. Garnish with apple slices, serve immediately, and enjoy!

Cranberry Christmas Punch

Ingredients:

• ½ cup cranberry juice
• ¼ cup orange juice
• ¼ cup pomegranate juice
• 1 tablespoon lime juice
• Sparkling water

Steps:

Mix the cranberry, orange, pomegranate, and lime juices in a glass. Fill with ice and top with sparkling water. Garnish with orange slices, cranberries, and a sprig of rosemary. Simple, festive, and delicious!

With these five strategies, you can better manage cravings, stay on track with your health goals, and still enjoy all the holiday festivities.

By planning a bit in advance, you’ll set yourself up for a season full of energy, joy, and delicious food that aligns with your wellness goals. Happy holidays, and here’s to a season of balanced choices!