From Halloween to New Year’s, we’re surrounded by candy, rich foods, desserts, parties, and long nights – what I call “Feasting Season”. So is it possible to NOT gain weight between now and the new year — and perhaps even lose weight? I say, “Yes!” and I’m here to tell you how WITHOUT dieting.
What to Do
1. Switch to a smaller plate.
- This can automatically cut calories without dieting.
- The average person eats 20–40% more food on large plates without realizing it.
2. Eat resistant starch.
- Resistant starch feeds gut microbes that help regulate appetite, blood sugar, and metabolism.
- Increasing your intake of fiber will help keep you fuller longer.
- Prepare Thanksgiving Day mashed potatoes the day before. Cooking and then cooling potatoes transforms digestible starch into resistant starch. Not only will that make Thanksgiving day preparation less hectic, it’ll lead to potential benefits like lowering your blood sugar and feeding your good gut bacteria. (Resistant starch levels remain high even after reheating the potatoes.)
For a deeper understanding of resistant starch, there’s more here: Gut Health 101: How Your Microbiome Shapes Metabolism, Immunity, and Healthy Aging
Fudgy Oatmeal Bars (left) and Grilled Oatmeal Bars (right)
The resistant starch foods featured in this segment were made from recipes from my book, Athletes in Aprons: The Nutrition Playbook to Break 100: my Grilled Oatmeal Bars (pg 235) are made with steel-cut oats and Fudgy Oatmeal Bars (pg 292) are made with uncooked whole rolled oats. The Grilled Oatmeal Bars are a great way to make your oatmeal “portable”! 🙂
🛒 Printable Prebiotic Grocery List If you’d like a simple way to bring more prebiotics, resistant starch, and nitrate-rich foods into your meals, I put my 1-page Prebiotic Grocery List into my Stan Store for $2. It’s the same list I use myself — organized, color-coded, and easy to take to the store. https://stan.store/KarenOwoc
3. Take a 5- to 10-minute ‘reset walk’ after meals.
- Holiday Stress = Belly Fat. Holiday stress raises cortisol — the hormone that makes us crave sugar, carbs, and comfort foods. This is biology, not willpower.
- The walk lowers stress hormones and helps burn glucose.
4. Prioritize sleep
- During the holidays, sleep drops — and just one night of short sleep increases hunger hormones by up to 24% and decreases calorie burn.
- You feel hungrier even if you’re not eating more.
5. Avoid Sugar Spikes
- When your blood sugar goes up and down all day, your body stores more fat.
- Eat a little protein or resistant starch before the sweet treats.
Karen’s Fit Tip: Don’t aim for perfection. Starting the day with super strict rules of restraint leads to defeat, depression, and evenutally binging. Be realistic and kind to yourself. And most of all, have a joyful holiday!
