How to Eat Healthy During the Holidays While Using Weight Loss Injections.

The holiday season is a time for celebration, family, and—let’s be honest—plenty of delicious food. If you’re using weight loss injections like semaglutide or liraglutide to support your health journey, navigating festive meals can feel challenging. The good news? It’s absolutely possible to enjoy the holidays while staying on track with your goals. Here’s how to do it, backed by science.  

1. Plan Ahead and Prioritize Healthy Options

The key to maintaining a healthy eating routine during the holidays is preparation. Before heading to a party or holiday gathering, think about the food options available. Try to fill your plate with non-starchy vegetables, lean proteins (like turkey or grilled chicken), and healthy fats (such as avocados or olive oil).

Evidence shows that increasing the intake of vegetables and lean proteins not only helps with satiety but also aids in weight management, particularly when you're using medications like GLP-1 agonists that promote fullness and reduce appetite (Buse et al., 2022). 

2. Mind Your Portion Sizes

With the array of tempting holiday foods, it’s easy to overeat. However, studies suggest that portion control is one of the most effective ways to manage weight, especially when using weight loss injections (Aroda et al., 2021). Use smaller plates, start with a small serving, and wait 10–15 minutes to assess if you're still hungry before going for seconds.

3. Stay Hydrated

Drinking plenty of water throughout the day is essential for digestion and helps control hunger. Sometimes our bodies mistake thirst for hunger, leading to overeating. Research has shown that adequate hydration can assist with weight loss by reducing appetite and supporting metabolic function (Dennis et al., 2008).

4. Be Mindful of Sugary Treats

Holiday desserts are often high in sugar and fat, which can derail your weight loss goals. While it’s okay to enjoy a small portion of a festive treat, moderation is key. Studies have found that high sugar intake can lead to insulin resistance and weight gain (Lustig et al., 2012). You might consider healthier alternatives like fruit-based desserts or dark chocolate, which offer some indulgence without the same level of sugar.

5. Avoid "All-or-Nothing" Thinking

It’s common to feel like you’ve “blown it” if you indulge in a rich meal or dessert. However, research on sustainable weight loss emphasizes that occasional indulgences don’t have to sabotage your progress (Teixeira et al., 2010). The key is balance—enjoying your favorite holiday foods in moderation and getting back on track afterward.

6. Get Moving

Incorporate physical activity into your holiday plans. Whether it's a brisk walk after dinner or a morning workout, staying active can help offset the extra calories consumed. Evidence supports that regular exercise, combined with dietary modifications, helps enhance the effectiveness of weight loss injections and promotes long-term weight management (Duarte et al., 2019).

7. Listen to Your Body

When you're using weight loss injections, your appetite might naturally decrease, which can be beneficial for portion control. However, it's still important to listen to your body’s signals of hunger and fullness. According to studies on GLP-1 agonists, these medications work by increasing satiety and reducing the desire to eat, making it easier to avoid overeating (Buse et al., 2022).

Conclusion

Staying healthy during the holidays while using weight loss injections is possible with a little planning and mindfulness. By prioritizing nutrient-dense foods, controlling portions, and staying active, you can enjoy the season without sacrificing your weight loss goals. Remember, moderation is key, and holiday indulgence doesn’t have to derail your progress. Stay balanced, stay active, and most importantly—enjoy the season!

Happy holidays from the team at Rightangled :)

References:

• Aroda, V. R., et al. (2021). Semaglutide treatment effects on weight loss and other health outcomes. New England Journal of Medicine, 385(10), 867-878.
• Buse, J. B., et al. (2022). Efficacy and safety of GLP-1 receptor agonists for weight loss. Diabetes, Obesity and Metabolism, 24(8), 1189-1197.
• Dennis, E. A., et al. (2008). Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity, 16(11), 2474-2479.
• Duarte, R. R., et al. (2019). The impact of physical activity on weight loss during treatment with GLP-1 agonists. Journal of Clinical Endocrinology and Metabolism, 104(5), 1424-1430.
• Lustig, R. H., et al. (2012). The toxic truth about sugar. Nature, 482(7383), 27-29.
• Teixeira, P. J., et al. (2010). Successful weight loss maintenance in relation to baseline behavioral and psychological characteristics. Obesity, 18(11), 2153-2159.