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The holidays are upon us and we can feel the anticipation and excitement building. The family get-togethers, the food, the presents, the food, the traveling — did I mention the food? While holidays and special meals have always been connected, so has the aftermath — the sleepiness of overeating, the belts that have to be loosened after overindulging, and the thought that we better follow through on our New Year’s resolutions this time!

While I do encourage everyone to partake in the festivities and the amazing meals, I also encourage you to begin to plan now on how you are going to take back control once we make it through the holidays. January is coming faster than we think!

According to 2020 poll by Onepoll, 43% of Americans admitted to breaking their diet due to the holidays. Even worse, they report their average weight gain over the holidays to be about 7 pounds! Of those surveyed, 41% admitted to using the holidays as an excuse to put off healthy choices.

I do encourage you to celebrate — in moderation! Enjoy the holidays, but take some steps to decrease the damage.

  • Take smaller portions the first time you fill your plate. Then take a break before filling it again. The fullness will catch up and help you resist overeating.
  • You want dessert? Go ahead, just take half a piece.
  • The biggest opportunity for damage control is between the get-togethers. Don’t let cold and snow get in the way of your exercise. Keep taking walks, especially after a meal. Walking aids digestion and increases your metabolism.
  • Understand the different ways in which carbs and fats affect your personal metabolism.
  • Consult with a functional medicine expert to figure out what your specific metabolism type is.
  • Get enough sleep. Sleep deprivation can contribute to weight gain as well, with people eating on average 200-500 more calories per day due to a lack of sleep.

And then get your plan together for the new year. The gym membership, the appointment with the functional medicine expert, your plan for lifestyle changes, and setting some goals. Make them realistic and attainable. I know Cutting Edge here in Fairmont is offering new members an introductory offer.

The thing is, this is all doable. You CAN do it. Lots of people have committed to lifestyle changes and created better versions of themselves. Remember that diet and exercise are the two best medicines. You can start at any age, and if you begin with small changes, you can build a whole new lifestyle. Your future self will thank you!


Dr. Burtis, D.C., M.S., CFMP, has been providing natural healthcare to the Fairmont area at Burtis Chiropractic Center for over 30 years. He uses a combination of chiropractic, nutrition, and functional medicine to help individuals restore and maintain health and healing through individualized care plans. The mission of Burtis Chiropractic Center is to provide transformational healthcare that takes an individual’s life to the next level. We strive to be a solution for families to experience transformational healthcare and help create vibrant and resilient lifestyles that can be passed to future generations.


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