Tips for Handling the Holidays

 The holidays are a wonderful time of year!  The memories, time spent with friends and family, the festivities… I love the time from Thanksgiving to the New Year.  After that, I’m ready for scorching hot FL summer weather again lol!! This girl can’t take the cold. 

If you’re not careful, it’s super easy to go off the deep end with nutrition and health goals because of all the yummy food and holiday parties. Up until 4 or 5 years ago, I was very guilty of “gain 5lbs, lose 5lbs” during this time of year. My obsession with cookie dough was real!  And really anything chocolate and sweet.  And not that weight gain defines anyone’s worth, it wasn’t about that for me, it was the fact that the weight gain made me feel sluggish and bloated. I simply didn’t like the way it made my body feel.  I’ve really shifted away from simply “how does my body look” to “how does my body feel”.  The better we FEEL, the better our quality of life will be. 

So let’s talk about a few tips I like to use during this time of year to stay on track with my goals. 

1. Plan your day. 

If you know you have a thanksgiving meal or holiday party coming up, plan your other meals that day around vegetables, lean protein, and plenty of water.  Most party foods are higher in calories and carbs that can really add up, so focus on highly nutritious foods for your other meals to help balance out your day.  Don’t starve yourself beforehand because that often leads to bingeing.  Just get some good nutrients in. 

2. While at the party, look for vegetables and protein first. 

I do this to help keep myself from overindulging on the other yummy treats.  I try to have protein and veggies with every meal, even during special occasions.  That doesn’t mean I don’t have the other foods, but I don’t let myself fill up on junk food first. 

If I don’t have access to veggies and protein, then I immediately follow the next rule. 

3. Practice self-control 

I focus on eating until satisfied.  That means smaller portion sizes.  I don’t need the whole slice of cake in order to feel satisfied, sometimes it’s just a couple of bites.  I’ve gotten good at this when it comes to junk food.  I have a sweet tooth, and can easily overindulge if I’m not careful.  I go in with the mindset of being able to enjoy all types of foods as long as I don’t go overboard.  Slow down, acknowledge when you are satisfied, and then put the rest away. 

4. Don’t guilt trip yourself, or let anyone else make you feel guilty. 

Do NOT let yourself feel bad for having the cookie, or having a second serving of chips and dip.  One non-nutritious meal is NOT going to ruin your progress.  And if you do choose to follow your normal healthy eating habits, don’t let anyone make you feel bad about your choices.  I’ve had to experience someone judging me for making healthy choices far too many times, and it’s so unnecessary.  When did unhealthy become the normal, and healthy become the weird thing?  If it’s not hurting you or anyone else, let people make their own choices without passing judgment. 

5. The 80% full rule 

This one’s my favorite!  I’ve been practicing this for years and it’s been a game changer, especially during the holidays.  It’s allowed me to enjoy the holidays without gaining that unnecessary extra weight.  It’s allowed me to feel good during the holidays without being sluggish and bloated.  I slow down, and I STOP eating when I’m 80% full.  This allows me to still enjoy whatever treats I choose to have for that special meal without feeling uncomfortably full after.  Don’t feel like you have to eat everything on your plate, or go for seconds just because the food is there.  Stop when you’re at 80% full, no matter how much is left on your plate, and enjoy the rest of your day. 

Remember, one meal is not going to ruin your progress, not even a little. It’s what you do after that one meal. Does that one meal turn into a week, then 2 weeks… and then you can’t remember the last time you ate healthy or trained hard? Remember that all through this holiday season. Let yourself enjoy your time with your friends and family (whether that’s sticking to your macros or letting yourself have the treat), but keep your eye on the bigger picture (creating a better quality of life), and keep your healthy momentum going strong all throughout these next weeks.