The holiday season is a time for celebration, joy, and unfortunately, weight gain. It's easy to get swept up in the abundance of sweets, festive drinks, and hearty meals that accompany family gatherings and holiday parties. However, by following a few smart strategies, you can avoid weight gain while still indulging in your favorite seasonal treats.
Budget Your Calorie Intake:
Think of your daily and weekly caloric intake as a budget. If you know you'll be indulging at a holiday party, save some calories earlier in the day or throughout the week. On days with big meals planned, consider having lighter meals throughout the day. Opt for low-calorie, nutrient-dense options like lean protein, fruits, and vegetables. For example, a breakfast of eggs and spinach or greek yogurt with fruit, and a light lunch such as a salad with lean protein or a low cal protein rich wrap. This will keep you full and provide room for indulgence without exceeding your daily calorie goal. You can also practice this throughout the week if you have several holiday parties or gatherings. Balance the days you have your events with “lighter” calorie days around them so the weekly goal is still kept in check
Balance, Not Deprivation:
The holidays are a time to be enjoyed. The goal isn't to restrict yourself completely but to enjoy your favorite foods in moderation. I know it can be challenging and I have struggled with this myself but try to let go of the all-or-nothing mentality and aim for balance. Remember, one meal won't derail your progress, just as one healthy meal won't transform your body overnight. It's the consistent patterns that make the difference.
Avoid Overindulgence:
Don't let one meal turn into a week or season of overindulgence. It’s easy to let one bad meal spill over into a week of overeating, especially during the Holiday season. If you find yourself indulging more than planned, get right back on track. The last thing you want is to adopt the “I’ve gone this far, I’ll start back and get serious on Jan 1st” mindset. Remember, one bad meal or day won't derail your progress, but a bad week or season can.
Choose Your Indulgences Wisely:
Not every holiday party or gathering is worth the extra calories. Be selective and choose the ones you truly love. I find it much easier to skip work festivities filled with store-bought treats and unremarkable dishes in favor of home-cooked family meals and genuine holiday treats. You know the things you look forward to all year and the ones that are usually less than great and plan accordingly. By being selective, you can enjoy the things you love without going overboard.
Stay Active:
Movement doesn't have to stop just because it's the holidays. Track your daily steps to maintain a minimum activity level, especially during the holidays. This is a great way to balance out the extra calories. Every little bit counts, and if you can add any workouts to your regular routine, that's even better.
Plan Ahead:
If you're heading to a party, bring a dish that fits your nutritional goals or have a small protein-rich meal beforehand to minimize overeating. Experiment with lower-calorie dessert options. Many recipes use Greek yogurt as a base for lighter alternatives to traditional treats.
Stay Hydrated and Limit Alcohol:
It's easy to mistake thirst and boredom for hunger. Drinking water throughout the day can curb unnecessary snacking and overeating. By staying hydrated and mixing in waters, you can limit constant standing around and noshing at parties. Holiday drinks like eggnog, festive cocktails, and sugary punches can add up quickly in calories. Be mindful of how many drinks you're consuming and try to stick to a predetermined amount of alcohol.
By following these strategies, you can enjoy the holiday season without compromising your health and weight management goals. Remember, it's about balance, not perfection. You can keep your health goals in check while still enjoying the holiday festivities.
Trevor Costello
ACE Certified Personal Trainer
