How is it almost Thanksgiving?! What a year it has been. From starting a new career to moving to getting married, 2021 has been filled with so many blessings! I hope the same is true for you wherever you are. As we look toward the holidays, I am doing my best to prepare for my next two races (a marathon and a 100K) while entering a season that often leads to fitness disaster for many people. Amidst all the celebrations you will surely be reminded of the “average holiday weight gain” that happens around this time of year, to which I would say – ignore it! You’re not “average”, you are AMAZING. Shift your focus instead to spending meaningful time with friends and family while simultaneously benefiting from the gift of health to yourself. I promise, you are worth it.
Below are 10 tips to help keep you on track this holiday season. Enjoy the festivities while using these to make smarter choices so that you are set up for success in the new year.
Be Prepared
Are you getting ready to travel? Of course you are. Plan ahead to get those workouts in! It’s not hard to pack running shoes and a few resistance bands in your carry-on. Or if you’re driving, do like I do and throw a kettlebell in your trunk and maybe even a pullup bar. Bonus points for the latter, but keep in mind gravity and the world around you is all you need to stay in your best shape.
Prioritize Your Indulgences
Pick your treat and stick to it. Seriously, it’s okay to have some pecan pie (my favorite) or ice cream (my wife’s) or whatever it is you love. Just be smart about it and realize you will have to say no to other things. I am never one to vilify food groups, but since most desserts are fat and carb heavy, you should probably decrease your consumption of those two macronutrients in the meal preceding your treat. So go ahead and enjoy the pie, but skip the extra rolls, stuffing, and gravy beforehand.
Bring a Healthy Side Dish
This one is super simple, and it’s just a polite thing to do when you’re going to be a guest in someone else’s home for the evening. To help you stay on track, offer to make your favorite healthy side dish. Roasted squash, mashed cauliflower, and roasted Brussels sprouts are a few ideas. Or if you’re not much of a cook (raised hand), just bring a big garden salad for everyone to enjoy.
Stay Hydrated
Drink plenty of water before and during each meal. Your mind does not know that your body is full until 10-15 minutes after you reach your limit. Drinking plenty of water tricks your body into having “the full feeling” sooner, which will help you eat less. It’s also great for improving your metabolism, ensuring healthy skin, maintaining proper bodily functions, and cleaning out your system.
Pack Healthy Snacks
If you think you’re just going to “grab something healthy” on the road or at the airport, think again. The options are usually super expensive and less than ideal, so do yourself a favor and pack a few healthy snacks before you depart. Almonds, jerky, protein bars, tuna pouches, bananas, string cheese, and dried fruit are all easy things you can stash in your car or purse. Eating healthy snacks throughout the day will prevent you from overindulging at parties and holiday meals, too.
Get Your Family Moving
It’s no secret that most family gatherings involve a lot of sitting, talking, and eating. Why not add some movement to the mix as well? Think of something everyone can do, then get outside and do it! It might not be the long run or WOD you’re used to, but a walk or a short hike is certainly better than nothing. Rather than discussing what you’re thankful for around the dinner table this year, maybe share with one another while out on the trails at a local park. Mix it up and have some fun!
Freeze Your Treats
If you have food FOMO, save it for later! Remember that you can save that slice of cake for another time; it’s not now or never. Pace yourself, have a bite, then put the rest in your freezer. That way you can spread the joy throughout the entire season while also being kind to your waistline.
Load up on Protein and Veggies
At another party and not sure what to eat? You can pretty much never go wrong with a plate full of protein and fresh veggies. Protein is the ultimate fill-me-up food -- it's way more satisfying than carbohydrates or fats and keeps you feeling full longer. It also helps preserve muscle mass and encourages fat burning. Choose grilled or baked, stay away from the fried stuff, and avoid unnecessary toppings (syrup, ranch dressing, barbeque sauce) that add extra calories to your meal.
Drink Smart
Skip the soda and juice, which are both high in calories yet deliver little in the way of nutritional value or satisfaction. And if you decide to drink alcohol, keep it very simple. Avoid the fancy cocktails made with syrups and sugary mixers, like daquiris, mudslides, and pina coladas. A bit of champagne, red wine, a dry martini, or a glass of bourbon on the rocks are all much better alternatives. You should also avoid the seasonal caloric explosions (Pumpkin Spice Frappuccino, Peppermint Mocha, etc.) that are filled to the brim with extra sugar and empty calories.
Realize Holidays are NOT the Problem
Eating one unhealthy meal won’t make you fat just like exercising one day won’t make you fit. Realize that Thanksgiving and Christmas are not the problem; it’s all the days in between that cause the holiday weight gain. Munching on Christmas cookies at the office, attending multiple holiday parties and dinners, enjoying home-baked gifts from your clients or neighbors…it all adds up. These seemingly small decisions you make on a regular basis are what will determine whether you move toward your fitness goals this holiday season or away from them. Choose wisely!
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