Weight Gain During the Holidays: How Functional Medicine Can Help You Stay on Track

The holiday season is known for its festive foods, indulgent treats, and family gatherings. While it’s a time for celebration, it’s also a time when many people find themselves gaining weight. Between extra helpings at holiday dinners and the sweet temptations of cookies and cocktails, it’s easy to go off track. At Solshine Wellness Group, I frequently work with patients who struggle to maintain a healthy weight during the holidays. The good news is, functional medicine offers practical strategies to help you navigate these challenges and keep the weight gain at bay.

Why Weight Gain Happens During the Holidays

Holiday weight gain isn’t just about overeating—it’s a complex interplay of factors that can include:

• Poor Diet Choices: Seasonal foods tend to be high in sugar, refined carbs, and unhealthy fats, all of which can contribute to weight gain.

• Hormonal Imbalances: Stress, lack of sleep, and hormonal shifts during the holidays can increase your appetite and cravings.

• Reduced Physical Activity: Busy schedules and cold weather often mean less exercise, which can further contribute to weight gain.

The good news is that functional medicine offers targeted strategies to address these challenges. By focusing on balanced nutrition, personalized dietary plans, and metabolic testing, you can not only avoid weight gain but also maintain energy and mood during this festive season.

Functional Medicine Approaches to Diet

Functional medicine is all about a personalized, holistic approach to health, and diet plays a central role. Here are a few dietary strategies from the Institute of Functional Medicine (IFM) that can help you maintain a healthy weight—even with the holiday temptations:

1. Balanced Blood Sugar and Insulin Sensitivity

One of the main contributors to weight gain, especially during the holidays, is blood sugar imbalances. Consuming sugar-laden treats and meals can cause blood sugar spikes, followed by crashes that leave you feeling sluggish and craving more sugar. This cycle can contribute to weight gain and even insulin resistance.The IFM suggests a low-glycemic, anti-inflammatory diet to stabilize blood sugar levels. This includes foods that have a minimal impact on blood sugar levels, such as:

• Leafy greens (spinach, kale)

• Healthy fats (avocados, olive oil, nuts)

• Lean proteins (chicken, turkey, tofu)

• Whole grains (quinoa, brown rice)

This type of diet helps regulate insulin, prevents blood sugar fluctuations, and curbs cravings for sweets, making it easier to stay on track during the holidays.

2. Anti-Inflammatory Foods

Chronic inflammation is another key factor that can hinder weight loss and make it harder to maintain a healthy weight. Foods like sugar, processed snacks, and fried foods contribute to inflammation. The IFM emphasizes the importance of anti-inflammatory foods, such as:

• Berries (blueberries, strawberries)

• Fatty fish (salmon, mackerel)

• Turmeric

• Green tea

These foods not only support weight management but also help improve mood and energy levels, which can be essential for dealing with the stresses of the holiday season.

How Poor Diet Affects Your Mood and Energy

What you eat directly influences how you feel. Overindulging in sugar and processed foods can cause blood sugar crashes, leading to:

• Energy slumps: After a sugar high, you may feel tired and irritable.

• Mood swings: Blood sugar imbalances are linked to anxiety, irritability, and even depression.

• Increased cravings: Eating high-sugar foods can lead to more cravings, creating a cycle of overeating.

By sticking to a balanced, nutrient-dense diet, you can keep your energy levels stable, your mood in check, and your weight under control during the holidays.

Creative Ways to Maintain a Healthy Diet

It’s not always easy to eat healthy when there’s temptation around every corner. That’s why I recommend a few simple strategies to stay on track:

• Healthy Shake for Breakfast: Start your day with a nutrient-packed shake to fuel your body and curb cravings. Here’s a simple recipe:Dr. Ravyn's Holiday Energizer Shake

  • 1 cup unsweetened almond milk

  • 1 scoop plant-based protein powder

  • 1 tablespoon almond butter

  • 1/2 cup spinach (frozen works well)

  • 1/4 cup frozen berries (blueberries, strawberries)

  • 1 teaspoon cinnamon (helps regulate blood sugar)

  • A few ice cubes

Blend and enjoy! This shake is loaded with protein, healthy fats, and antioxidants, making it a great way to start your day on a healthy note.

• Stay Active: Find creative ways to keep moving during the holidays. If you’re too busy to get to the gym, try taking a brisk walk after dinner, doing a 10-minute yoga routine at home, or even dancing to holiday music.

Functional Medicine Testing After the Holidays

Even with the best intentions, the holidays can still take a toll on your metabolism and weight. If you’re finding it especially challenging to lose weight or maintain a healthy weight after the season is over, functional medicine testing can provide important insights.

Functional Medicine Testing Options Include:

• Blood Sugar & Insulin Resistance: If you’re struggling to control your weight, it could be due to undiagnosed blood sugar imbalances or insulin resistance. Testing can help assess your insulin sensitivity and guide dietary changes.

• Hormonal Imbalances: Cortisol, thyroid hormones, and other hormones can influence weight gain and make it harder to lose pounds. Testing your hormone levels helps pinpoint any imbalances that might be contributing to your weight struggles.

• Nutrient Deficiencies: Poor diet during the holidays can lead to deficiencies in essential nutrients, which can affect metabolism and energy levels. Testing can identify any deficiencies that might be impacting your health.

GLP-1 Agonists: A Modern Solution for Weight Management

In some cases, medications like GLP-1 agonists (e.g., Ozempic) can be used to support weight loss efforts. These medications work by helping regulate blood sugar, reduce appetite, and promote fat loss. While they are often associated with high costs, there are ways to make these treatments more affordable. At Solshine Wellness Group, we can help explore options and provide guidance on how to incorporate these medications into a comprehensive weight management plan.

Conclusion

Maintaining a healthy weight during the holidays doesn’t have to be impossible. With a functional medicine approach, you can stay on track by following a balanced diet, addressing any underlying metabolic issues, and finding creative ways to stay active. If you’re struggling with weight loss or blood sugar control, functional medicine testing can provide the answers you need to get back on track.

If you’re ready to create a plan for maintaining a healthy weight—whether during the holidays or year-round—make an appointment with me today. Together, we can build a personalized plan that works for your body and your lifestyle.

With care,

Dr. Ravyn Burnett Ramos

Solshine Wellness Group