The holidays are here and we all have our own holiday traditions to celebrate. We all know it can be challenging to maintain your weight and weight gain is common during this time of year. But, it doesn’t have to be this way and by focusing on a few solid strategies, you can enjoy your treats and stay fit too.
Schedule Your Workouts Like an Appointment
Exercise is essential to maintaining your weight over the holiday season. Don’t look at exercise as a punishment for enjoying your favorites holiday treats, but more as a way of feeling good physically and mentally. The holiday season is busy and stressful for many people and it’s very easy to make it appear that you don’t have time for your normal workout routine. Instead of focusing on what you can’t do, focus on what you can do for your exercise program. Take a look at your schedule week(s) in advance and plan your workouts like an appointment you can’t miss. No excuses allowed. Don’t pick days that *might* work because this makes it easier to possibly talk yourself out of skipping it if your day doesn’t go as planned. Remember, workouts don’t have to be an hour long to be effective. Simply find a way to consistently move at least three times per week.
Look Forward to Your Splurges
Everyone has a certain “bliss” point. Some people may love their cocktails, while others like sweets or savory meals. Regardless what you love, have a plan for when you want to enjoy it. This goes back to looking at your calendar and writing in your fun activities. This helps you stay aware of days where you may indulge in something more calorie dense and it can help you say no to something tempting that may come up unexpectedly. I love looking ahead because it reminds me it’s important to make a good choice today because I know I will really enjoy (fill in the blank here) at my holiday party on Saturday.
Ask Yourself if It’s Worth It
Temptations are everywhere this time of year. Whether it’s holiday parties, treats at work, or special “holiday” items that only come around once a year, it’s hard to say no. I’ve been there before where I found myself eating everything that crossed my path for years during the holiday season. In order to break this cycle, I had to start focusing on what foods I truly enjoyed and which foods I could easily pass on. Create a short list for yourself of foods or drinks that are too good to pass up. Also, think of items in the past that weren’t “blow your hair back” good and practice saying no this month.
My worth it foods: our family holiday cookies, homemade pie, Christmas Eve and Christmas day dinner, or a meal at one of my favorite restaurants.
Not worth it items: most store bought items, fast food and most alcohol.
The holiday season can really challenge your healthy habit consistency. Weight gain or weight loss occurs when you are consistent. During the holidays, if you find yourself consistently indulging and skipping your workouts, most likely you will start the New Year heavier than before the holiday season. However, if you consistently stick to your good habits during the holidays, but savor your favorites, you will start the New Year without any setbacks. Here are a few things to keep in mind this month.
- Make 80% of your meals filled with a good source of protein & vegetables.
- Stick to your workout calendar.
- Find work-arounds when something doesn’t go as planned.
- Bring your water bottle with you everywhere you go.
- Find ways to decrease your stress that don’t involve food or alcohol (hot bath, tea, a good book, phone a friend, listen to relaxing music, etc.)
- Learn what to say to friends or family members who pressure you to indulge when you really don’t want to.
Find Go-To Emergency Meals
Since the holidays are so busy, plan in the back of your head what you could eat in case you find yourself doing last minute holiday shopping, working late or anything else where you are not wanting to cook. It’s okay if you don’t want to cook a healthy meal, but don’t let it be an excuse to cave into comfort food. The old me always ordered pizza or went out to a comfort food restaurant. This is where having a go-to emergency meal is essential and if you do decide to make something from home, make it as quick as possible.
At home ideas: reheated leftovers, canned tuna/chicken, an omelet or lastly, a good protein shake. Keep veggies in the freezer (or in the fridge) that you can easily whip up for a side.
Have a few go-to restaurants: Preferably, pick somewhere where you aren’t tempted by comfort foods. I can definitely make a good choice at a Mexican restaurant, but if I’m tired or stressed, I will eat the free chips that come out right away. However, Chipotle works great for me because I have to buy the chips and it’s a no brainer to pass.
My two go-to places: Whole Foods Salad Bar or Chipotle (salad, chicken, salsa, fajita veggies and a side of guacamole)