Are You On a GLP-1 this Holiday Season?

Happy Holidays! Here is your guide to not only surviving, but enjoying the holiday season with your loved ones.

The holiday season can be triggering for anyone on a weight loss journey. Rich holiday foods - hello pumpkin pie and eggnog - are easy to go overboard with.

Not only are the foods high in fat and sugar, the portions are always oversized. If you are on a GLP-1 medication such as Ozempic, Wegovy, or Zepbound, typical overeating isn’t possible for your body to handle the way it normally does. Because these medications slow stomach emptying, holiday meals will sit longer and trigger highly uncomfortable symptoms beyond severe fullness: think heartburn, bloating, nausea, or even vomiting. 

It takes 20 minutes for the stomach to signal the brain that you’re full. Eating too quickly can overwhelm your digestive system and lead the uncomfortable crash. The good news: you can still enjoy holiday food with a few simple strategies.

How do you prevent this?

Eat mindfully. Eat how your “normally” eat - smaller bites and being aware of fullness cues. Many GLP-1 patients feel these after eating half a plate. You are also with loved ones, take the time to be present in conversation with them instead of focusing on the food. 

Eat smaller meals throughout the day to give your body time to process food gradually and naturally. Most people forgo breakfast or eating before a big meal to “save up” when it comes time to feast. This is actually counterproductive and makes your body more susceptible to experiencing symptoms from overeating.

Stay the course of protein and veggies. These foods prevent blood sugar spikes and are more satiating. Heavier foods such as pies or stuffings don’t need to be completely off-limits, just be mindful of smaller portions. 

Delay consuming alcohol until later in the meal, since both fat and alcohol slow stomach emptying. 

Holiday food tends to be triggering for overeating. Knowing that high-fat dishes, rich desserts, carbonated drinks, and alcohol cause symptoms from over fullness ahead of time will help you stay mindful. 

Don’t beat yourself up if you slip. If you overeat, the two best things to do are hydrate immediately and getting some fresh air for a casual walk - both will help with digestion. Stick to bland foos for the rest of the day.

Enjoy the time with your loved ones. Holidays are a time to celebrate being with loved ones. Focus on being present with them.

And remember — you never owe anyone an explanation for eating less. Listening to your body is the healthiest choice you can make.

 To learn more about surgical weight loss and medical weight loss options, contact Dr. Korman’s office today.