The upcoming holiday season, filled with parties and sweets is a period where many often sideline their health and fitness goals. Freshly-baked cookies, hearty meals, and the spirit of celebration can make it incredibly challenging to stick to a healthy routine. However, it is possible to navigate through these temptations without accumulating extra pounds. Here are six strategies to help you avoid gaining weight over the holidays while still enjoying the festivities.
1. Plan Ahead: Anticipate and Strategize
Planning is pivotal. Before attending any holiday event, pre-decide your food choices. Familiarize yourself with the menu if possible, and determine which foods you will indulge in and which you’ll skip. Keep in mind that it’s okay to enjoy some holiday treats – the key is moderation. Establishing a strategy not only curbs impulsive eating but also helps to keep your caloric intake in check.
In addition, if you know that you’ll be attending a holiday event in the evening, you can also start your planning with breakfast and lunch. Opting for lower than usual calorie choices for those meals, to leave room for what you may choose to indulge in at the holiday party that evening.
2. Stay Active: Embed Exercise into Your Routine
During the holiday hustle and bustle, maintaining an exercise routine can be a herculean task. However, incorporating physical activity is essential to counterbalance the extra calories consumed. This doesn’t necessarily mean hitting the gym hard; it can be a walk/hike, a friendly football game, or a dance-off that ends in laughing at all the relatives. The bottom line during these times is to keep consistent with some kind of exercise.
3. Mindful Eating: Savor Every Bite
When you choose to indulge, do it mindfully. Instead of mindlessly munching on every available morsel, select treats that you genuinely enjoy and savor every bite. Slow down, appreciate the flavors, textures, and aromas, and pay attention to how much you’re consuming. This mindfulness will not only enhance your enjoyment but also enable you to recognize when you’re satisfied, reducing the likelihood of overeating.
4. Prioritize Protein: A Nutritional Ally
Lean proteins can be your greatest allies in avoiding weight gain. They not only help to keep you feeling full, but also stabilize blood sugar levels, reducing the cravings for sugary treats. Include lean meats, chicken, fish or beans in your meals. At events, opt for protein-rich options as they can help to keep your appetite in check and provide you with the energy to engage in holiday activities.
5. Hydration is Key: Don’t Mistake Thirst for Hunger
A simple yet effective strategy is staying adequately hydrated. People often misinterpret signals of dehydration as hunger, leading to unnecessary snacking. Ensure you’re drinking enough water throughout the day, and be mindful of the consumption of sugary drinks and alcohol, which can not only contribute to dehydration but also add extra calories. Opt for water, herbal teas to keep hydration in check without the added calories.
6. Embrace a Positive Attitude: Enjoyment without Guilt
Remember, the holiday season is a time for relaxation, celebration, and enjoyment. A slice of pie or a glass of your favorite drink will not derail your health if you approach it with a balanced perspective. If you do overindulge, avoid dwelling on guilt. Instead, accept it, enjoy it, and make a conscious choice to revert back to your healthy habits the next day. Having a positive and guilt-free attitude towards food will enable you to enjoy the festive season without the burden of negativity and stress.
Navigating through the holiday season without gaining weight is a blend of strategic planning, mindful eating, and maintaining a balanced perspective towards food and exercise. By implementing these strategies, you can enjoy the holiday season, eat some of your favorite treats, and step into the New Year without the extra pounds. Celebrate, enjoy, and here’s to a healthy and joyful holiday season!
Dr. Brian Strump is a chiropractor and owner of Live Active Charlotte, a CrossFit/functional fitness gym located in the Steele Creek area of Charlotte.
If you’re interested in making a change in your health or simply have questions, you can learn more about Brian and his staff by visting: https://liveactiveclt.com/.
