The holiday season is here, and with it comes festive meals, delicious treats, and countless gatherings. While it’s a time to celebrate, it can also be a challenge for those aiming to maintain their health and fitness goals. How can you enjoy the season’s flavors without overindulging or feeling deprived? It’s all about balance, and we’re here to help you find it.
1. Focus on Mindful Eating
Mindful eating is a game-changer during the holidays. It’s about paying attention to what and how much you’re eating, as well as truly savouring each bite. Before reaching for a second helping, take a moment to check in with your hunger and fullness levels. Ask yourself if you’re truly hungry or just eating out of habit or social pressure.
Pro tip: Slow down! Eating slowly not only helps you enjoy your food more but also gives your brain time to register fullness. Don’t eat like your hair is on fire.
2. Prioritize Your Favorites
Holiday meals often come with an overwhelming variety of options. Instead of trying to sample everything, focus on the dishes you love most. Whether it’s your grandma’s stuffing or a slice of your favorite pie, savoring your top picks can help you feel satisfied without overdoing it.
Pro tip: Make a “holiday plate strategy” by filling half your plate with vegetables or salads, a quarter with lean protein, and the remaining quarter with your favorite indulgences.
3. Stay Hydrated
It’s easy to confuse thirst with hunger, especially during busy holiday events. Drinking plenty of water throughout the day can help you avoid unnecessary snacking and keep your energy levels steady.
Pro tip: Alternate alcoholic or sugary drinks with a glass of water to stay hydrated and reduce empty calorie consumption.
4. Fasting
Fasting or Skipping meals can be very tricky and we find while it can be an effective strategy for some, it can also blow up in your face for others. For example, if you have a holiday meal planned for dinner you might choose to have a small breakfast packed with protein and healthy fats to get you to dinner with about 80% of your daily intake left to consume. An example of that small breakfast could be 2 eggs and 10 almonds or 1/2 of an avocado. This way over consuming your daily intake becomes almost impossible.
The best way to figure out if you’re a good candidate for fasting is to try it. Keep in mind that some feel terrible if they fast. If it makes you feel sick or unwell then it isn’t worth it. Fasting to “save room” for a big dinner can backfire, leading to extreme hunger and overeating. Instead, you might better suited to aim to eat balanced meals throughout the day. A breakfast rich in protein and healthy fats can set a steady tone and keep cravings in check. Although while continuing to eat regular meals. You can choose to perhaps keep those meal somewhat smaller than usual since holiday meals tend have way more courses which can easily lead to overconsumption.
5. Keep Moving
Physical activity can help balance out those extra holiday calories and boost your mood. While your usual gym routine might be disrupted, there are plenty of ways to stay active. A brisk walk after a big meal or a quick 20-minute home workout can make a big difference. Walking after a huge holiday meal can help with digestion, satiety and improve sleep quality. Have you ever had a huge holiday meal and went right to bed? It feels terrible.
Pro tip: Make movement a family affair. Holiday games, ice skating, or a festive walk can be both fun and active.
6. Give Yourself Grace
The holidays are meant to be enjoyed. A slip-up doesn’t mean all is lost. Instead of feeling guilty about indulging, focus on the positive choices you can make moving forward. Remember, one meal won’t make or break your health goals.
Pro tip: View each meal as a fresh start rather than letting one indulgence snowball into days of overeating.
7. Plan for Balance, Not Perfection
You don’t need to avoid holiday treats entirely to stay on track with your goals. By creating a plan and sticking to it (most of the time), you can enjoy the holidays without guilt or deprivation.
Pro tip: Set small, realistic goals for the holiday season, such as maintaining your weight or exercising three times a week, rather than striving for perfection.
At CrossFit Actus, we believe fitness and nutrition should enhance your life, not restrict it. Building a balanced approach to nutrition is the key to making it a sustainable part of your lifestyle. This holiday season, focus on finding joy in both your workouts and your meals. Remember, balance is the key to enjoying the festivities without sacrificing your well-being.
If you need support staying active during the holidays, we’re here to help. Check out our free consultation if you would like to chat more!