10 Healthy Holiday Tips {Avoid the Holiday Weight Gain}
Are you ready to learn how to navigate the holiday season without overindulging and gaining weight? Want to discover the secrets to enjoying holiday treats while still making healthy choices? Then tune into this episode and do the holidays differently this year!
How to Avoid Overeating During the Holidays
Are you tired of the holiday season derailing your healthy habits and leaving you feeling guilty and off track? Look no further! In this blog post, we will be sharing 10 essential tips for staying healthy during the holidays. From deciding ahead of time and setting intentions, to mindful eating and portion control, we've got you covered. Join us as we dive into these tips and discover how you can enjoy the holidays without sacrificing your health and well-being. Get ready to make this holiday season your healthiest one yet!
Tip 1 Decide ahead of time
In order to navigate the holiday season in a healthy way, it's important to make decisions ahead of time. This includes deciding how you will handle holiday events, parties, and even travel. By taking the time to plan ahead, you can set clear goals and intentions that will help you stay on track with your healthy habits. This might involve deciding on healthier food options to choose at parties or committing to stay active even while traveling. When you plan ahead, you increase the likelihood of sticking to your goals and having confidence in your choices.
Tip 2 Don't show up hungry
One of the biggest mistakes we can make during the holidays is showing up to events and gatherings feeling ravenous. When we're famished, it's much harder to make healthy choices and we often end up overeating or reaching for high-carb, sugary foods. To avoid this, make sure to eat some protein and non-starchy vegetables before attending events. This will help to curb your appetite and give you a sense of satiety, allowing you to make healthier choices and enjoy the holiday treats in moderation.
Tip 3 Stay hydrated
Staying hydrated is a simple yet powerful tip for maintaining your health during the holidays. Many people tend to overlook the importance of drinking enough water, but it can make a significant difference in how you feel and how your body functions. Carry a water bottle with you wherever you go and make sure to drink enough water throughout the day. Hydration supports digestion, energy levels, and overall well-being. By prioritizing hydration, you'll be better equipped to make healthy choices and avoid mindless snacking or overeating.
Read more about water: Does Drinking Water Help You Lose Weight {How Much Should You Drink?}
Tip 4 Mindful portion control
In order to enjoy holiday treats without overindulging and compromising your health goals, practicing mindful portion control is key. Instead of completely depriving yourself of your favorite festive foods, aim for smaller portions. This allows you to savor and enjoy the flavors without going overboard. By being intentional and mindful about the amount you consume, you can still indulge in your favorite treats while maintaining a balanced and healthy approach to your holiday eating. Remember, it's all about finding that sweet spot between indulgence and moderation.
Tip 5 Load up on protein and non-starchy vegetables
In order to make healthier choices at holiday events, it's important to load up on protein and non-starchy vegetables. These options not only provide essential nutrients, but they also help to keep you feeling full and satisfied. By filling your plate with lean proteins like turkey or grilled chicken and loading up on a variety of colorful vegetables, you can ensure that you're nourishing your body while still enjoying the festivities. Additionally, incorporating these healthier options into your meal can help balance out any indulgences, making it easier to maintain a healthy balance during the holiday season.
When attending events or parties, it can be tempting to gravitate towards the more indulgent options, but by prioritizing protein and non-starchy vegetables, you can make sure that you're nourishing your body and keeping hunger at bay. These foods are rich in nutrients and fiber, which can help promote feelings of fullness and satisfaction. By including sources of lean protein such as grilled chicken or fish, and filling your plate with non-starchy vegetables like leafy greens, broccoli, and peppers, you can create a balanced and satisfying meal that supports your health goals. Remember, it's all about finding the right balance and making choices that support both your physical and mental well-being during the holiday season.
Want more protein ideas check out this blog: 10 Quick and Simple High Protein Snacks for a Healthy Lifestyle
Tip 6 Eat to about 80% full
I want to stress how important it is to stop eating when you're about 80% full. You might not realize it, but many of us don't pay attention to when we're hungry or full. I encourage you to be aware of your eating habits. Instead of stuffing yourself until you're really uncomfortable, try to be mindful. Notice when you feel satisfied but not overly full. It might take some time to get used to it, but making the choice to stop before you're 100% full can make your holiday meals much more enjoyable. Trust me, it's all about finding that balance!
Tip 7 Have a plan when done eating
Having a plan when you're done eating is an essential tip to maintain a healthy balance during the holidays. It's easy to mindlessly snack and keep eating when there's food readily available. By having a plan in place, whether it's putting gum in your mouth, walking away from the table, or going for a post-meal walk, you can prevent the temptation to keep snacking. This strategy helps to create a sense of mindfulness and intention around your eating habits and ensures that you don't overindulge unnecessarily. Remember, if one plan doesn't work, be open to trying different strategies until you find what works best for you. The key is to keep experimenting and staying committed to your goal of having a healthy holiday season.
Tip 8 Be mindful of alcohol and sugary drinks
In order to maintain a healthy holiday season, it's important to be mindful of your alcohol and sugary drink consumption. While it's okay to indulge in these treats occasionally, excessive intake can lead to weight gain and hinder your overall health goals. When it comes to alcohol, be aware of your limits and set boundaries for yourself. Consider opting for healthier alternatives or enjoying a small portion instead of overindulging. Additionally, sugary drinks can be packed with empty calories, so try to limit your intake or choose healthier options like infused water or unsweetened beverages. Being mindful of your alcohol and sugary drink choices will help you maintain a healthy balance during the festive season.
Tip 9 Mindful of Leftovers
When it comes to holiday leftovers, it's essential to have a plan in place beforehand. Consider the possibility that bringing leftovers home may not be the best option. Instead, why not spread the joy and give your leftovers away? If you are hosting a gathering, offering your guests to take home some of the delicious feasts will not only save you from a fridge overflowing with food but also create a sense of warmth and gratitude. By deciding ahead of time to share the holiday leftovers, you can ensure that the abundance of food is not wasted and that others can enjoy the flavors of the season.
Tip 10 Exercise/movement routine
In maintaining a healthy lifestyle during the holidays, it's important to prioritize your exercise/movement routine. Despite the changes in schedules and commitments, carving out time for physical activity can help you stay on track. Whether it's a morning workout, a midday walk, or an evening yoga session, finding moments throughout the day to move your body can boost your energy levels, reduce stress, and support overall well-being.
Remember, consistency is key, so aim to stick to your exercise routine as much as possible, even if it means adjusting the duration or intensity to accommodate busy holiday schedules. Incorporating movement into your daily routine will not only help you maintain your health goals but also provide a much-needed break and an opportunity to focus on self-care during the hustle and bustle of the holiday season.
Additionally, make it a point to incorporate variety into your exercise routine. Instead of solely sticking to one form of exercise, explore different activities like dancing, hiking, or even trying out a new fitness class. This not only prevents boredom but also challenges your body in different ways. Remember, movement should be enjoyable and something that you look forward to, so find activities that bring you joy and keep you motivated.
No matter what, it's essential to listen to your body and adjust your exercise routine accordingly. If you feel fatigued or overwhelmed, opt for low-impact exercises like stretching or gentle yoga, focusing on restorative movements that promote relaxation and rejuvenation. The goal is to prioritize movement without overexerting yourself, providing a balance between staying active and allowing your body the rest it needs during the holiday season.
Learn more about walking: Can You Lose Weight Walking [Daily Step Goal]
Making the Holidays Different
This year, let's make the holidays different by avoiding the usual weight gain that tends to come along with delicious feasts and sweet treats. By implementing some small but impactful changes, we can maintain our health and still enjoy the festivities guilt-free.
I want you to know that during the holiday season, we're all confronted with a multitude of choices. It might seem overwhelming, but guess what? You have the power to make decisions that truly support your goals and well-being.
I encourage you to step into this holiday season with confidence and determination. Embrace the opportunity to make choices that align with your aspirations, whether it's about your health, happiness, or personal growth. Don't be afraid to stand tall and say, "This year, I'm going to do things differently."
Believe in yourself and your ability to make positive changes. You have the strength within you to make mindful choices, whether it's opting for healthier food, prioritizing self-care, or spending quality time with loved ones. Each small choice you make adds up, leading you closer to your goals.
So, be brave, be bold, and be kind to yourself. Remember, progress, no matter how small, is still progress. Celebrate your victories, no matter how minor they may seem. You are capable of creating a holiday season that not only brings you joy but also supports the incredible person you are becoming.
Keep going, keep believing, and keep making those empowering choices. You've got this, and I believe in you!
-Coach Michele
Mentioned in this episode:
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You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
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