Jake Berman

"Health Tips From Personal Trainer and Nutrition Specialist Jenni Berman..."

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12 Tips to Maintain a Healthy Weight During the Holidays

Weight Loss

The Holidays have become a time of “weight gain”, but then we will refocus on January 1st to get back on track and get the weight back off. Unfortunately, we gain three pounds this holiday season, lose 2 pounds the next 10 months, then gain three more pounds the next season. As we continue this path of a net weight gain, we notice our baseline weight continues to rise. BUT, WAIT!! It does not have to be that way!

Check out these healthy, medically proven, tips to help with maintaining or even continuing weight LOSS during the holiday season!!


Start with the proteins and vegetables when loading your plate –

  • First, add the protein dishes (Turkey, Ham, or other meat sources)
  • Then, add all of the vegetable dishes available to your plate
  • Finally, add the carbohydrate servings (potatoes, macaroni, etc) to the remaining room on your plate

Go for normal to large portions of the proteins and vegetables, but just HALF portions of the carbohydrates (macaroni, potatoes, sweet potatoes, corn) and HALF portions of the desert


If you have the options of mashed potatoes, sweet potatoes, corn casserole, and dirty potatoes – choose just one. If you have the options of French roll, butter roll, and cornbread – choose just one. Save the calories for the food that you LOVE.


Eat slowly. Talk between bites. Take breaths between bites. Eating slower will allow the brain to have time to realize it is full and that you may not need to eat the entire portion on your plate.


Try to avoid the hors d'oeuvres and appetizer table. However, if you do approach this table, go for the low-fat cheese, vegetables, and hummus. Be very mindful of your portions and stay away from the crackers, chips, and olives. Even better – offer to bring the hors d'oeuvre and bring cut vegetables with hummus!


Wear a tight-fitting outfit. When this outfit gets tighter with eating more, you will unconsciously eat less.


Start your Holiday with at least 30 minutes of cardiovascular exercise. Try to get your heart rate to 60-75% of your maximum heart rate for at least 30 minutes that morning. **Consult your physician to ensure this intensity of exercise is safe for you. If you are unsure what 60-75% of your maximum heart rate is, contact a medical professional to help you! **


Start your holiday with low calorie, low carbohydrate, low sugar, high protein meals for breakfast and lunch. For instance, a protein shake meal replacement for breakfast is a great option!


Have a healthy, high protein, high fiber, snack prior to arriving at the Holiday Feast. This will help you to avoid the appetizer table and will also prevent unnecessary portion sizes at the meal.


Keep a food journal to help keep you accountable for your choices and portion sizes for the entire day.


Try to move around after the meal – go outside, play ball with the kids, ride a bike, take another stroll at a lower intensity. JUST MOVE!


The day after the Holiday Feast should be a lower calorie and lower carbohydrate day to help your body “reset” to a normal and lower glucose level.

If you have further questions regarding these tips, or other tips that can help you to maintain or LOSE weight during the holiday season, contact Berman Health and Wellness TODAY!

Jenni Berman

Jenni Berman

Jenni, owner of Berman Health and Wellness, works alongside Berman Physical Therapy to help individuals get back in shape, improve their gut health, and to stay feeling young so they can stay in the game! After graduating from the University of Florida with a Bachelor’s in Applied Physiology and Kinesiology, she went on to obtain a Master’s of Physician Assistant Studies. She has a passion for helping individuals to feel better than they thought imaginable through natural approaches, nutrition, and whole body treatment. She is also a Certified Personal Trainer and Nutrition Specialist. When she is not working with patients or with clients, you can find Jenni on the boat, in the sun, enjoying time with her husband, Jake,her daughter Stella June, spending time in Jacksonville with her family, or playing with her [CUTE!] pups!!
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