Survive the Holidays and Keep Your Fitness on Track!

The holidays typically aren’t known for making it easy to stay on track with your health and fitness goals.  People bringing gifts of cookies and desserts to the office. And then there are all of the leftovers afterward.  The whole season has parties every other week. It’s too easy to say “I will just get back on track next week”.

However, if you are not careful the average American puts on 5-10 lbs over the holidays and doesn’t lose them throughout the year.

Here are some of my top strategies for staying balanced, while still enjoying the foods I love. 

  1. Workout for 60 Minutes: If possible do a heavy lifting or high-intensity cardio. Prior to the meal. All the food and calories will be more likely to go to recovery than fat storage.
  2. Drink 12 oz of water 30 min prior to the meal: This will help you to feel more full and satiated making it less likely to overeat.
  3. Start with lean protein and vegetables: Almost every party or holiday meal has a veggie tray. Start with 2 servings of vegetables and 1 serving of lean meat to fill you up.
  4. Only eat foods you rate at an 8 or better: Rate your foods on a scale of 1-10. 10 being your favorite. I used to eat all of the foods because they were there, even if it wasn’t that enjoyable. ONLY eat foods that are an 8 or higher and worth it.
  5. Eat smaller Portions of all the foods you love: Start small eat the foods you love, and then get seconds if needed and only if it follows rule 4.
  6. Stop when full: Eat slowly, and when you start to feel full stop eating and sip water. Slower you will eat the sooner you will notice you are full.
  7. Enjoy: Enjoy the foods. If it’s truly a food that is one you love, eat it slowly and really enjoy it. Take guilt out of the picture. If you only eat the best foods and followed these rules you will be pretty safe. Don’t beat yourself up.
  8. Spend time walking with family in the evening for 30-60 min: it’s a great way to connect and burn some extra calories.

If you follow these tips, you should have a successful, enjoyable holiday, without it sabotaging your success.

Leave a comment and let me know your thoughts. Have your own strategies? Send me those too.

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