The holiday season is officially here. It’s such a wonderful time of year, meant to nurture connections and enjoy delicious food.
Unfortunately, many people go off track from their fitness and nutrition habits and gain unwanted weight. It’s 100% possible and within your control to not pack on the pounds and stick to your gym routine.
Here are some tactics:
Get in protein. When I know I will be at a party with lots of appetizers (which tend to be heavy on fats and carbs), I have a protein shake before I leave. For one, it helps keep me satiated and two, I know I’ve gotten in a good dose of protein, which tends to be absent from lots of finger foods.
Order smart. Dinners out are easy if you stick to the protein + vegetable + healthy carb formula. Don’t be afraid to ask for substitutions or omissions.
Share desserts!
Monitor satiety. In all instances of eating meals, stop eating when full. Take your time to eat slowly, savor what you’re having, and enjoy conversation.
Mind the weekly calorie balance. If you go overboard one day, eat a little lighter the day after. It’s about the calorie balance and one day won’t define where you will end up.
Plan for indulgences. If you are planning a night out at a party or know you will have a big meal, lighten up on fat and carbs during other parts of the day, but get lots of protein in.
With alcohol, watch out for calorie-laden drinks (spiked egg nog, craft cocktails, craft beers, etc.) and stick with mostly wine, light beers, or clear liquors without sugary mixers (water, club soda, and citrus fruits are a good choice).
Have a plan if you’re traveling. For road trips, pack healthy snacks, and at airports, seek out the cleanest foods you can find.
Don’t punish yourself with exercise. And for the love of god, don’t work out hungover. But, also don’t miss your workouts - keep your routine (which means no alcohol the night before workout days).
Monitor your weight. Instead of avoiding the scale, keep tabs on if you’re gaining extra weight. Don’t get obsessive, but a few times per week can allow you to see how your habits are impacting you.
Enjoy your time with family and friends. That’s what it’s all about!
