The holidays. A time for family, friends, and… complete derailment of all your health goals? It doesn’t have to be this way. Sticking to your fitness and nutrition routine during the holidays might seem about as likely as finding a parking spot at the mall on Black Friday, but with the right approach, this guide can make all the difference. This isn’t about deprivation — it’s about finding a balance that lets you enjoy the festivities without pressing the reset button on your well-being come January.
Table Of Contents:
- Hydration is Key
- Mindful Eating: Savoring the Season
- Staying Active: Finding Joy in Movement
- Stress Management
- Prioritize Sleep
- Don't Be Afraid to Say 'No'
- Finding Support: It Takes a Village
- Conclusion
Hydration is Key
The holidays often involve travel, altered routines, and plenty of tempting (and often dehydrating) beverages. Many of us aren’t drinking enough water as it is, and dehydration often disguises itself as hunger. Keep a reusable water bottle on hand and make a conscious effort to sip throughout the day. Remember to stay hydrated, especially during holiday parties.
Here’s a tip: If you’re indulging in alcohol, remember it further dehydrates you because it acts as a diuretic. Moderate your intake and increase water consumption to compensate.
Mindful Eating: Savoring the Season
The holiday season presents a smorgasbord of tempting treats and once-a-year dishes. It’s easy to get caught up in the excitement and mindlessly overeat. Instead of approaching every gathering like it’s your last meal, try practicing mindful eating to feel satisfied. Slow down and enjoy your favorite holiday treats.
What is Mindful Eating?
Mindful eating means paying full attention to the experience of eating — the sights, smells, flavors, and textures of your food, as well as the physical sensations of your body. Slow down, chew your food thoroughly, and pay attention to your hunger and fullness cues.
This just-satiated state will help prevent overeating, especially on big holiday meal days like Thanksgiving. Besides helping with portion control, slowing down also offers a surprising benefit — weight management. Research shows that slowing down your ingestion of food has been shown to help support weight loss efforts.
Staying Active: Finding Joy in Movement
Maintaining an exercise routine during the holidays can be tough, what with the packed schedules and travel plans. But this guide is here to tell you that staying active doesn’t mean sticking to your regular gym schedule. Instead of focusing on your typical fitness goals, prioritize daily activities and movement.
Finding Fitness Outside the Gym
Look for opportunities to incorporate movement throughout the day. Take the stairs instead of the elevator, go for a walk with loved ones after a meal, or organize a fun, active game for the whole family to enjoy. This could even look like playing tag with the kids, a friendly game of flag football, or a snowball fight. Even with busy schedules, there are plenty of ways to get your body moving.
Don’t underestimate the power of small bursts of activity. Even 10-15 minute bursts of exercise can provide health benefits and help you stay on track. High-intensity workouts are great for when you are limited on time.
Stress Management
Between travel logistics, social commitments, and managing expectations (your own and everyone else’s), it’s easy to feel your stress levels skyrocket. I encourage you to be proactive about stress management. Take time for yourself with relaxing activities and give yourself permission to have a happy holiday season.
Calming Activities
Yoga and meditation are proven stress relievers. Long walks, quality sleep, and therapy or counseling are great too. Even taking a few minutes for yourself can make a world of difference. Indulge in some of your favorite holiday treats but in moderation.
Try a quick grounding meditation when you feel overwhelmed.
Prioritize Sleep
The hustle and bustle of the holidays can take a toll on your sleep. I recommend making quality sleep a non-negotiable. Seventy million Americans are already chronically sleep-deprived. Lack of sleep can undermine weight loss efforts. But good sleep promotes it — the inverse is true, too. Remember that rest is just as important as your workout routine.
Don't Be Afraid to Say 'No'
You don’t have to accept every holiday invitation or request. Saying no is a necessary act of self-care that will help you prioritize your well-being. Enjoy a healthy holiday by giving yourself permission to set boundaries.
Finding Support: It Takes a Village
Connect with a supportive friend, family member, or health professional who can provide encouragement and guidance throughout the season. If you need a boost on your fitness journey, consider personal fitness coaching. Many people find that having the support of an expert can be an effective tool to stay on track when it comes to their health goals.
Sometimes the thought of sticking to your goals during a season overflowing with indulgence feels impossible, and the pressure to bounce back in the New Year can feel overwhelming. Here’s a reality check that might help: holiday weight gain, on average, is less than you think. So give yourself a break and enjoy this season with those who matter most. And for extra support on your health and wellness journey, look to the experts.
Conclusion
This Holiday Survival Guide doesn’t promise perfection, but it equips you with actionable tips and encouragement to prioritize your health throughout this season of merriment. Because you deserve to enjoy the magic of this time of year without compromising your well-being.
