1. Keep moving.
In addition to staying active, try to avoid sitting for prolonged periods of time, such as when watching football games or eating. Remember: Too much sitting is hazardous to your health. Research shows that getting up for just five minutes every 30 to 60 minutes and performing light activity (say, pacing around the house or performing simple squat exercises) reduces the risk of diabetes and other heart disease risk factors.
2. Have a plan. And hydrate.
The holidays can be a real landmine in terms of disrupting your best exercise and weight-control intentions. Start each day with a game plan, just like a great coach going into a big game.
First, track your food intake and activity level. Doing so makes you aware of the number of calories in certain foods. Even if you decide to eat higher-calorie options, you will probably eat smaller portions and make other adjustments to stay within your daily caloric goals.
Also, stay hydrated. Your brain can sometimes confuse thirst with hunger. A large glass of water before a meal (and especially before considering seconds) can help lessen the amount of food you consume. Drink six to eight glasses of water per day and be sure to have two big glasses of water before the big, calorie-rich meals. It’s best to consider weight loss nutrition coaching for a structured plan that can make this process much easier.
3. Make lists, exercise early and sleep.
The holiday season is one of my favourite times of the year, but I recognize that it has the potential to be hard on my health. To alleviate the potential negative impacts of the season, I recommend making sure workouts are in the morning, so you don't get distracted later in the day by parties, events, or other holiday festivities. I also recommend getting plenty of rest and maintaining lists to stay organized and stress-free.
4. Expect the unexpected.
We are glass half-full people, so we hope for the best, but we prepare for the worst. We always have an emergency bag of healthy food that requires no refrigeration and can be readily eaten as is – a health umbrella of sorts. While the rain may indeed fall on the just and the unjust, it does not fall on the prepared.
5. Be creative and get rid of 'all or nothing' mindsets.
The holidays are hectic but do your best to avoid the 'all or nothing' mentality when it comes to healthful eating and physical activity. There is more than just one way to live healthfully and be active.
During the holidays, get a bit creative with exercise and opt for fun ways that make physical activity a family affair. From exploring new group fitness classes to building physical activity into holiday traditions – like taking a family walk around the neighbourhood before opening Christmas presents – think outside the box when it comes to ways to have quality time with family and friends while also prioritising your health.
6. Plan – and remember there's always time and opportunity for a workout.
Plan your workouts for the week, and note them in your schedule to ensure they are a part of your day. Also, remember that some exercise is better than none. Rather than skipping the gym altogether, make time for a quick workout.
If my schedule keeps me from the gym, I find at least 15 minutes to do body-weight exercises or kettlebell swings in the evening. It may not be my normal weightlifting workout, but I do sweat and feel a lot better when I'm done.
7. Indulge for a night, not a season.
It's easy to overindulge when the season of parties and leftovers – so many leftovers – is upon us. Avoid allowing 'treats' to become staples by not letting them linger in the house after the celebration has ended. When the party is over, it is time to dump the junk!
8. Remember it's a single day.
Enjoy the holiday. If you worry about eating too much on this single day, the reality is that one day won't make or break your health plan. Unfortunately, most people start a pattern of daily 'treats' in some form or another or skip exercise due to visiting relatives. That routine then somehow continues from Thanksgiving through the end of the year.
9. Rev up your walking.
Try doing some periodic bursts of ‘fast walking’ for about 30 seconds when you go to the indoor/outdoor malls and when you’re walking around your neighbourhood enjoying the holiday decorations.
This is a form of interval training, which has been shown to be wonderful for your heart and helps burn extra calories, which is always beneficial during the holidays.
10. Take a moment for yourself.
Stress is pervasive, and it increases exponentially during the holiday season. Stress leads to poor sleep, more sedentary behaviour and – you guessed it – a craving for those comfort foods.
Take a 'me moment' each day. If we are intentional about our self-care routine and remind ourselves to breathe in and think 'let' and breathe out and think 'go,' we have a better chance to mitigate the effects of daily stress. In doing so, motivation isn’t as likely to wane, and we feel better and move more.
10 time-tested secrets to staying fit during the holidays:
Keep moving.
Have a plan. And hydrate.
Make lists, exercise early and sleep.
Expect the unexpected.
Be creative and get rid of "all or nothing" mindsets.
Plan – and remember there's always time and opportunity for a workout.
Indulge for a night, not a season.
Remember it's a single day.
Rev up your walking.
Take a moment for yourself.
Need help getting to your healthy weight? Would you like to nourish a healthier relationship with food? We work with people who are tired of living their lives on a diet and being unhappy with their bodies. Through our weight loss nutrition coaching, you will develop long-term, sustainable and enjoyable habits around food and movement and live a happier and healthier life. Stay tuned for more on our three-month nutrition Kickstarter launching on January 1, 2023.
Comments