You don’t have to stress staying on track with your weight loss or fitness goals during the holidays. All it takes is a little preparation and a bit of a shift in mindset and you can have those holiday cookies and eat them too this holiday season. Today, I have three tips to help you enjoy the season and stay on track:
- Remember your why.
- Adjust and be flexible, but don’t quit.
- Enjoy and then get back on track.
Those of you who have been listening to my podcast or reading this blog for some time know that I have been at this for decades. I have had holiday seasons where I gained weight, some where I have managed to stay put, and some where I have lost weight during the holidays. One thing I have learned is that life is just too short to spend the holiday season obsessed about the scale, stressing about every little thing you eat.
I have also learned that it is far better to allow some indulgences here and there, while staying consistent most of the time than it is to fall into that all or nothing trap. You know the one, where you equate one bad meal or day with completely blowing weeks or months of hard work, which then leads to “I might as well wait until after the holidays to get back on track.” I am here today to be that loving friend who urges you not to fall into this trap and give you some tips for enjoying the holidays without falling off the proverbial wagon completely.
- Remember your why.
You started this health and fitness journey you are on for a reason. These are the times when it is really important and helpful to remember this reason. If you have a why that means more to you than the aesthetic reasons you are doing this, then it is bigger and better than overindulging or indulging all season long. Another really helpful thing you can do is look at your starting pictures, measurements, and weight. Note how far you have come. Note the progress you have made and remind yourself why you started and how much closer you are today than you were a couple weeks or months ago. This will help shift your perspective and keep your mind focused on where you are going long term. - Adjust and be flexible, but don’t quit completely.
Ok, it took you weeks and months to get where you are, to build that workout routine and establish healthier habits. This time of year can be hectic and it may feel really challenging at times to keep getting the workouts in or do your meal prep. So, why not take off some of that pressure and meet yourself halfway? For example, if the schedule is crazier than usual, cut back your normal workout time some, rather than skipping it completely. So, if you normally workout six days a week for an hour, scale it back to 3-4 days for half that time. Switch to high-intensity interval training or other forms of efficient yet shorter workouts temporarily. The idea is to find ways to adjust to more going on that normal without allowing it to stop you. Maintain your priorities, even when you might have more going on than normal. - Enjoy, but get back on track.
This is where the slope can get slippery for some of us. As I mentioned earlier, some of us get into that all or nothing thinking. So, if you have a day where you just weren’t eating on plan or you have a couple slip ups during the day, you sort of throw your hands up and tell yourself you’ve blown it and you might as well just wait until the holidays are over to get back on track. Instead of doing this, make a plan for yourself to help you enjoy occasionally, without completely derailing your progress or long term goals.
For example, some tips you could use is to allow yourself one treat meal a week during the season. This could be breakfast, lunch, or dinner, depending on what’s going on. Other than that one meal a week, you stay on plan. Another tip is to enjoy in moderation. For example, Thanksgiving is this week; so, eat more turkey breast and vegetables and smaller portions of the more calorie dense foods, or skip the seconds. Another is eating something smaller and lighter before a meal or event, so you aren’t as hungry and you won’t be as likely to overindulge.
After your planned indulgence or treat meal, resume to eating on plan. Allowing yourself to enjoy some of the treats we all love during the holidays while staying on track most of the time otherwise will both keep you sane and enable you to keep making progress forward.
Speaking of progress forward, I really want to show all my listeners and readers some extra love this holiday season, which is why I am offering a FREE 30-day training program right now. This is so insane, because this 30-day program is worth over $1,000! You will get access to my new trainer app, intuitive eating plan, and 30 days of trainings and coaching inside my free Facebook group. Access the application here: Free 30-Day Training Program
Fill out the application and get yourself set up today, because this is only available for a limited time. I look forward to seeing you in there! Have a blessed and beautiful Thanksgiving and go get yourself set up in the 30-day training program right now!