Do your holidays leave you in a holiDAZE?
Office parties, family gatherings, last-minute shopping and wrapping presents until well past midnight sound familiar? It is easy to see how the average person will gain five to seven pounds during this season. The holidays are not a reason to push “pause” on your healthy lifestyle. Remember to set realistic goals and aim for progress, not perfection. Here are the top ways to maintain and not gain during the holidays.
Savvy Swaps
You don’t have to deprive yourself to get through the holidays. Instead, make simple swaps to the calorie-laden, holiday dishes, and you can enjoy your season without giving up a pant size. Potluck dinners make the perfect opportunity to “sneak” in a healthy veggie dish or that new chicken recipe you’ve been dying to prepare. Set yourself up for success by bringing the veggie plate! This way, you can control the food instead of letting it control you.
Make a Plan
You’ve heard it said- “make a plan or plan to fail.” During the holidays, it is especially important to make this your mantra. Create eating guidelines for each of your holiday events. Plan to eat lean, clean and green, the days before and after the party and schedule in an additional workout to offset those extra calories. To make sure you are staying on plan, track your progress. Studies show that people who write down everything they eat, lose twice as much weight as those who don’t journal. While you’re writing down your food, make sure you weigh and measure yourself once weekly and write those numbers down too. We can change what we measure. Planning and journaling are the difference between maintaining and gaining this season.
Feasting and Fasting
Your body needs three to four hours to properly digest food before going to bed. Abstaining from food for at least 12 hours has many benefits, including helping your body detox while you sleep. Setting your food curfew for 7 p.m. means breakfast would not start before 7 a.m.; 8 p.m. works well on weekends. Since the majority of our calories are eaten after 5 p.m., this time frame will help you keep your feasting to a minimum. During the hours you are eating, write down your calorie goal for the day and be sure to stay within these numbers.
Get some Zzzzz
Here’s what we know about sleep; it builds muscle, facilitates fat burning, reduces cravings and hunger and gives us better appetite control. It has as much impact on weight as food and exercise. With this stress-filled time of the year, a good night’s sleep doesn’t just happen. It is important to practice good sleep hygiene to get restorative health benefits. Try turning off devices and lights at least 30 minutes before bed, lower the temperature to a cool 68 degrees, and take an Epsom salt bath right before bedtime, to get the best quality sleep. And if you needed more reasons to move, exercise during the day, translates into better sleep at night.
2 for 1
Alcohol intake increases dramatically during the holidays and can wreak havoc on your health. Dehydration is a main culprit for the dreaded hangovers, and lack of energy after a night of indulgence. If you won’t stick to sparkling water (which would be my first recommendation) try this tip: For every glass of wine or shot of tequila you drink, have two glasses of water to match. You’ll meet your water quota and halt your cravings of both food and drinks. You’ll thank me in the morning!
Move It
Juggling all the activities during the holidays might mean exercise takes a backseat. Don’t let that happen. Bump up your exercise when there are lots of parties happening. Add an extra walk or yoga class to what you are already doing. The holidays are also a great time to hire a trainer to keep you accountable and exercising regularly.
Julie Hartley RD, LDN, CHHC
Registered Dietitian/Nutritionist, Certified Health Coach and Exercise/Yoga instructor, who leads workshops on Functional Nutrition and Wellness for Willis Knighton Health Systems. She has over 20 years experience in the area of preventative medicine and enjoys working with individuals, groups and corporate organizations.
