staying on track during the holidays
We’ve covered this topic before, to a certain extent…And, it’s always a good one to revisit since the holidays are often a time of excess. Food, drinks, parties, dining at restaurants - all of these are on the rise this time of year. Making things worse is that this excess is often paired with a decline in our healthy habits.
Here are some common pitfalls and what you can do instead. As stated in last week’s blog, it’s important to realize that we have more control than we think we do.
Overeating: people often overeat at holiday gatherings because, in an attempt to “save it,” they restrict calories during the day leading up to a party. Instead, stick to your regular eating routine and treat the meal at the party like any other, rather than overdoing it. And don’t mindlessly eat; listen to your body’s hunger cues and stop eating just before you start to feel full. You can always go back for more later if you find you’re still hungry. You can also offer to bring a healthy dish to the party😋
Too many drinks: the holidays are notorious for over-consumption of alcohol. If you choose to imbibe, just be mindful. Make a plan that you can stick to - consider setting a limit on the number of drinks you’ll have, drink a glass of water between each one, and have an accountability buddy. Identify someone (whether that’s a partner or a trusted friend), tell them your plan, and ask them to hold you accountable. You may even inspire them to make their own plan and you can hold each other accountable!👫
Decreased sleep: for many of us, the holidays (and just the end of the year in general) are a very busy time; because of this, we might find ourselves sacrificing sleep. All those holiday parties and gatherings can also make for some late nights. And, as we know, alcohol disrupts sleep as well. Sleep deprivation can lead to weight gain because, when we don’t get enough sleep, we tend to be hungrier and exercise less. There may not be a straightforward solution to getting enough sleep but you can start with making a plan and setting boundaries. You don’t have to go to every party or event and, if you do, make a plan for an early exit so you can stick as close to your sleep routine as possible. (The good old “Irish goodbye” works like a charm)!😆
Increased dining out: many people prefer to gather at restaurants during the holidays to avoid the stress of food prep and clean up, but food at restaurants is often higher in calories, processed carbs, and unhealthy fats. This isn’t to say you shouldn’t eat at restaurants-far from it! There are things you can do, though, to set yourself up for success! Look at the menu ahead of time and identify options that are more healthy and balanced; ensure there is protein, look at options for sides and choose one that’s veggie-centric, if you order a salad ask for the dressing on the side, if you order a drink be aware of added sugar. And be sure to eat on your usual routine during the day and not to ”save it” for the restaurant.🙂
The themes running through all of this are making a plan and staying mindful. There are three major mainstream holidays remaining in the year; don’t let those three days derail the work and consistency you’ve invested in yourself for the last year. If you struggle with consistency, planning, mindfulness, or any part of the wellness wheel, we’ve got you covered - talk to a nutrition coach today: https://denovocrossfitappointments.as.me/
