Dr. Heather McKee's Evidence Based Insights

Healthy holiday habits week 1

Balancing weight loss goals and the fun that Christmas brings can be tricky.

WeightlossIQ is here to help!

Welcome to healthy holiday habits week 1.

Over the Christmas period, I will be sharing 24 days worth of healthy holiday habit insights to help you find this balance and stay on track with your goals without missing out on all the season has to offer.
Keep an eye out for the latest holiday habit insights by following on Facebook, Twitter or Linkedin


Healthy holiday habits 1:

Reduce variety. When navigating the buffet, research shows it is better to examine all of the options first before digging in. By asking yourself what the best options are for you or picking the ones that you like most it makes it much less likely you will overeat in comparison to when you can choose from all of the options.

Healthy holiday habits 2:

Go with the 80/20 rule, try to eat healthy most of the time. For example if you know you are going to be eating out a lot try your best to have a healthy breakfast and lunch and move more in between. Read more on the best breakfasts to help you resist temptation throughout the rest of the day here

Healthy holiday habits 3:

Turn your back on temptation. Sitting further away from a buffet table or with your back to the table is best to resist multiple trips. Keeping unhealthy foods out of sight off kitchen counters and office desks makes it much less likely you will indulge.

Healthy holiday habits 4:

Consider your plate size: Research into buffet eating practice showed that those with healthier eating practices used smaller plates. Go for the smallest plate you can find. Using smaller diameter plates i.e. 10 inch vs. 12 inch can save 60 kcal per meal (or 22,000 kcal per year!)

Healthy holiday habits 5:

Sleep can help you resist temptation. Given the effects of poor sleep, on appetite and overeating it is vital that we look to stick to this foundational habit this time of year. You can read more on the links between sleep and weight loss here.

Healthy holiday habits 6:

Consider your glass shape and size. You will serve yourself 12% less wine in tall glasses than in wider glasses. Research has shown that even top level bartenders pour 20-30% more in short glasses than tall ones.

Healthy holiday habits 7:

Chew. Research shows that chewing more slowly sends signals to your brain that you are full and therefore can help you eat less.

Want more? For real time healthy holiday habits follow us now on Facebook, Twitter or Linkedin.

Published on 8th Dec 2017 at 10:10 by Dr. Heather McKee

Free 2-step Habits Kickstarter Video Series!

Join the revolution of habit-changers making life-lasting changes

P.S. I offer free 20 minute consultations to help you kickstart your mindset for healthy habit success, click here to book yours now.

Transform your weight loss outlook and get the mindset for success now. Book your free 20-minute phone consultation for the next available slot here.

The Bite Sized Habits Podcast

The Bite Sized Habits Podcast is all about serving up bite sized, digestible evidence-based guidance from top health and behaviour change experts and some inspirational real life stories to help you to get the mindset for success and stay there.

What people are saying about The Habit Changer programme:

"You were put in my path for a reason. Over the course of our sessions a light bulb went off with me!!! That’s when it all changed for the better."
- Orla

"This programme is different from everything else you’ve ever done. It wasn’t just loads of advice. I liked learning and thinking about my goals – it wasn’t about someone else, it was about me specifically. We all know what we need to do, we need to exercise more and eat better but this was a different approach, it was empowering. Doing the programme was a light bulb moment for me, it became 100% obvious to me where I had failed in the past and what. I should do in the future. I feel so much more in control of my weight now but not only that I feel stronger, more relaxed and happier."
- Cathy

"It’s a different way of thinking a different perspective. All diets fail this isn’t a diet it’s different. It’s a lifestyle change it helps look at the behaviours behind why you eat rather than just solving the symptoms. It shows you if you take small but deliberate actions what the cumulative changes would be . I certainly feel positive I’m heading in the right direction. This isn’t a quick fix its looking at your motivation – changing your mindset and that helps change your behaviours."
- Colm


By continuing to use this website, you consent to the use of cookies in accordance with our Cookie Policy. DISMISS NOTICE

Copyright ©2019 Dr. Heather McKee

Registered in United Kingdom (Reg. No. 12021384) with the registered address at Flat 4, 7 Enfield Road, London, N1 5EN, London, United Kingdom

This work is in no way meant to replace any medical advice. Dr. McKee is Non-HCPC-registered. Photography by Dylan Madden.

Designed by Aeronstudio™