With just a few weeks left until the end of the year, the holiday season tends to be one of the most stressful and overwhelming times. For many of us, it can be difficult to navigate the holiday season and stick to our health and fitness goals. We tend to become bombarded with holiday parties, cookie swaps, cocktail parties for work…not to mention all of the planning that will go into our own family holiday!

How many times have you set an intention to do better during the holiday season, only to give up and “just plan on starting again in January”? What if I told you that you didn’t have to throw your hands up in the air and just give up for the next 6 weeks?

Having a plan that you can stick to during the holiday season is the key to your success. Believe it or not, it is possible to stick to your goals AND still enjoy the holidays without any guilt.

Check out these tips below to help you stay healthy and have success during the holiday season:

Enjoy the Events, Not the Whole Season.

During the next 5 weeks, not every day is a day of celebration. Think about the number of planned events you have coming up...how many meals does that total? For most of us, probably no more than 10 meals. That means that there are well over 90% of our meals that are NOT related to a holiday gathering.

What does that mean? It means that outside of your planned gatherings, you’d eat as you normally would. There’s no need to indulge at every meal between now and New Years. Allowing yourself to enjoy the gatherings means you are giving yourself permission to celebrate with family, friends, or coworkers for a few hours. It does not mean we continue the indulgence the next morning, or the next few days, but instead we appreciate the celebration and then resume your normal eating patterns until the next gathering. Approaching holidays in this manner gives you flexibility for the gatherings while still maintaining consistency the other 90% of the time.

Be Mindful.

Practicing mindfulness during your holiday gatherings is a great way to enjoy all those yummy foods without going overboard. Eat slowly, and really enjoy the flavors of your food. Pick your absolute favorite foods to enjoy, the ones you truly only have during this season. Appreciate all those delicious flavors and how they make you feel. Pair those special foods with other healthy options, such as lean proteins, fruit, and fresh veggies if they are available.

Prior to a holiday gathering, don’t starve yourself all day in anticipation of “really enjoying yourself”…that’s a recipe for disaster!!! Instead, eat your meals as you normally would, and enjoy a little fun at that dinner. Waiting to eat until your holiday gathering will almost guarantee overeating, and you likely will not make the same “better choices” you would normally make if you weren’t starving.

Also, remember to practice portion control! There’s no need to pile your plate high- take a little of the things you really want to enjoy, and go back for more in a little while if you’re truly still hungry.

Balance Your Plate

Whenever possible, balance your holiday plate with other healthy options. While we can’t always control what is available at other gatherings, you can (and do) have the ability to make healthy decisions. Look for lean protein options: shrimp cocktail, chicken, lean cuts of beef. Add some fresh fruit or veggies to your plate. Ensuring that you are getting protein and fiber will help to keep you full, all while still enjoying those yummy treats!

Stay Hydrated

The holidays are filled with not only fun and delicious food, but are usually accompanied with cocktails and celebratory drinks. Alcohol can play a huge role in your calorie intake during the holiday season. At 7 calories per gram, it can quickly add up if you have a few drinks in addition to your celebration meal.

It can create inhibition, meaning you are less likely to be paying attention to what goes on your plate. You are more likely to give in to cravings and may have less interest in eating foods that will satisfy your hunger.

While we’re certainly not saying to avoid drinking altogether, we are encouraging you to be mindful of your alcohol consumption. Consider having some guidelines for yourself: alternate alcoholic drinks with a low or zero-calorie drink, make sure you are drinking plenty of water, or provide yourself with a limit of drinks per gathering.

Stay Active

The holiday season can create a lot of demands on us that are not present during the rest of the year. It could involve travel, and being out of your normal routine. It’s not uncommon to have instances in which you cannot work out as much as you normally would. What you can do is prioritize movement: focus on hitting your step goal every day if you can’t workout for a period of time. Consider shortening your workouts if you can’t commit to your normal time in the gym, or change the time of day you are working out if possible.

Some tips for movement at a holiday gathering: Take a walk after your family meal at Thanksgiving instead of going directly to the couch to crash for a few hours. Roam around at the gathering versus finding a comfy spot in the corner to claim for the night. Offer to help clean up the kitchen or pack up some of the food.

Manage Your Stress

Being able to manage your stress is crucial to surviving the holiday season. Making sure that you get a good amount of sleep each night allows for your body to fully recover and be prepared for the next day. In addition to sleep, managing your mental health and other stressors helps you to cope better with the stressors that naturally come with the holiday season.

For many of us, the holidays produce a lot of mixed feelings and can create a lot of stress. It’s just as important to self-regulate your stress and manage expectations. Be aware of the things (or the people) that contribute to your stress, and have a plan! Communicate openly with family and friends about boundaries and expectations to avoid misunderstandings, and remember that it’s ok to say no to commitments that feel overwhelming.

Build in moments for self-care to help you stay centered: a quiet walk, journaling, or deep breathing for example. Focus on quality time and meaningful connections. And if you’re not sure where to start, seek out support from a professional therapist who can give you guidance!

Listen to Your Body

Being able to stay in tune with your body’s needs is essential for maintaining balance and well-being amidst the holiday season’s demands. Pay attention to your hunger cues:

Are you eating out of boredom?

Could that craving be satisfied with some water?

Be sure to stay mindful of physical and emotional signals- fatigue, tension, or irritability may be signs you are overextending yourself. By honoring your body’s needs, you can enjoy the holiday season while preserving your health and peace of mind. Staying healthy during the holidays requires a balance of mindfulness, self-care, and flexibility. Prioritize nutritious meals while allowing yourself to enjoy seasonal treats in moderation. Staying active with activities you enjoy or just extra movement can help to keep your energy levels up and stress in check. Listen to your body’s cues for rest, hydration, and movement, and don’t be afraid to step back from overcommitments. Manage stress by focusing on meaningful connections, setting realistic expectations, and carving time out for relaxation. By maintaining this approach to your health this season, you can fully enjoy the festivities while supporting your physical and mental well-being.

Phoenix Transformations is here to help support you and your health goals during the holiday season. Reach out using the chat widget in the bottom right corner today and get the support you need ahead of the New Year!!