Holiday Health Tips!
Stay on track with your health and wellness this holiday season.
By Tramayne Richardson
As the temperature drops and the nights get colder, it's finally time to sit in front of the fireplace and break out the eggnog and hot cocoa! This time of year we tend to get overwhelmed with holiday planning, party-going, traveling, and gifting. The last thing we want to think about is eating healthy and exercising.
Here are a few simple tips for avoiding holiday weight gain that keeps us from making progress towards our health and fitness goals for the new year.
Remember your goals.
Don’t plan to “start over” after the holidays.
Before becoming immersed in the busiest days of December, remind yourself of the goals you’ve set. The holidays often get hectic and before you know it, you haven't gone to the gym for weeks and you're already plotting your new year's resolution to start over. It doesn’t have to be this way!
Don’t deprive yourself.
The holidays shouldn’t intimidate us or make us feel guilty for enjoying foods that we dream about all year. Going into this time of year knowing that you have the ability to moderate your intake of your aunt's famous cobbler or your grandpa's dressing makes the holiday season more manageable.
Schedule a workout.
With all that the holidays present, time is fleeting and it may be hard to get to the gym. Plan to do a 30-45 minute workout virtually with your trainer. Cutting down on driving time and having the accountability from your fitness coach encourages adherence to your normal routine, which makes it that much easier to get back to it after the holidays.
Drink water.
Alternate your beverages.
Consuming liquid calories is one of the easiest ways to pack on pounds, so make sure to have a glass of water in between alcoholic drinks or other delicious, sweet drinks.
Have a glass before each meal.
Drinking water is one of the best ways to deter overeating while staying hydrated. It’s calorie-free and occupies space in the stomach to provide a sense of satiety if consumed before or during a meal. Down a glass prior to your meal to prevent the intake of excess calories.
Eat before the party.
Scenario: You've been invited to a holiday potluck. No one on the guest list is concerned about eating healthy. You look at the menu and spot some of your favorite- yet unhealthy- holiday treats. How do you handle your weakness for indulging in too many nutritionally deficient foods at this get-together?
Here's one option: Make a meal at home and eat fairly close to the time of the party. By preparing food at home you control the nutrient content of the meal. Going to the event on a full stomach will make you less likely to overindulge in all of your guilty pleasures.
Portion control.
Instead of eating one large meal and becoming tired and sluggish, eat a smaller portion of that meal to keep your metabolism on track.
Opt for smaller plate to encourages smaller portions and the intake of fewer calories.
Be sure to load up on lean protein and veggies- ie, the most nutrient-dense, low-calorie foods- first. The protein will help keep you full longer, and the vegetables provide a number of low-calorie benefits while adding to your satiety.
Allow whatever space you have left on your plate to go to a moderate portion of the dishes that you can't live without this holiday season.
No doggy bags.
Allow yourself to have foods that you look forward to every year, but leave them where you found them: at the party. Taking unhealthy food from an event creates more time between you and getting back to your health and wellness routine. Moderation is the key to a healthy diet, and skipping out on another helping of the fried, breaded, sugary foods moves you one step closer to your goals, and is more beneficial for your health in the long run.
This time of year doesn't have to be a season that brings anxiety or regret about your food and fitness choices. Going into the last weeks of 2021 with these tips in mind, and you'll come out of the holiday season feeling ready to conquer the new year.
