Ideal Protein – Holiday Tips for Weight Loss & Maintenance with Sara Mulero


What do you do for maintenance and how do you approach the holiday season?

I am in maintenance, so my goal is to maintain completely throughout the holiday season.  I may have little indulgences here and there but do my best to maintain my weight. The holidays are about who you are with and the time spent with others. The food should not be the focus.

What holiday traditions have you had to make tweaks to?

We used to make German pastries and desserts, but now I really don’t. I like to make copycat versions of things with Ideal Protein foods. In maintenance I can use things like almond flour to make healthier versions of treats.  Since I am in maintenance, I have to remember that I can’t go back to old habits.

How were you able to switch your thought process to being able to not do what you use to do?

Food is like a drug for me and just like a drug addict, I will go into a spiral if I consume the things I shouldn’t. My family understands, and we have made new traditions that I can partake in.  It didn’t happen overnight; it took me a few years to figure it out and some tough conversations with family about what I needed.

What is the “why” that keeps you going?

There are a ton of people looking for me to fail. I am not going to fail. I am not going to be the fat friend or the fat sister again, I refuse to be. I don’t want to be the status quo that others want me to be.

What do you do before you attend a holiday event?

I try to eat beforehand. Once I am there, I try to get stuff on my plate and may just play with it if I can’t eat it.  Most people aren’t paying attention to what you are eating. As far as drinking, I bring my water enhancer or drink sparkling water.

What is your favorite quick go-to meal?

I love anything in the air fryer. I love to put cod and broccolini in the fryer, add some olive oil and its delicious. Super easy.

How do you coach your clients in trying new foods?

I used to only eat the same vegetables, so I made myself try every kind of vegetable there is in alphabetical order.  I encourage my clients to do similar things, try new foods.  Don’t limit yourself to what you think you can eat, try something new.  Also know that there are some foods that will not be wise for you to return to even when in maintenance because it’s a trigger for other things.  You are making lifelong changes now.

How do you handle the bumps in the road?

Take care of yourself before you can take care of other people.  Make yourself a priority. If you take care of yourself first, you will be a better mom, a better spouse, a better business person, etc.

What are your top 3 tips with going into the holidays and then into the New Year?

  • Know what your plan is. Don’t set yourself up for failure. If your goal is to maintain, then make that your goal and stick to it.
  • If you don’t prepare, you are setting yourself up for failure.
  • Just have fun! The holidays are not about the food, they are about the people you are with.

Tips from Renee . . .

  • Switch the lightbulb from your past and open up a new thought process this holiday season; change old habits now.
  • Have self-care, learn to like yourself. Congratulate yourself on the things you have accomplished.

For Sara’s recipes and mocktail ideas, visit


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