There are always holidays in our future, whether it is Easter, Thanksgiving, or Christmas - one is fast approaching and the panic of staying in shape starts to set in. Perhaps you have just completed a fitness program and you are looking fabulous, and perhaps have a little more strut in your step. However, in the back of your mind you are thinking "how do I survive the holidays and keep my little black dress figure?"
The answer is BALANCE. All you need to do is give yourself a little bit of flexibility, and try to balance the good with a little bit of naughty. You also need to go into the holiday with a positive attitude. You now know how to take control of your nutrition and your exercise. You know that you now have the willpower. You know that food should not be looked at negatively or with added stress. It should be looked at as an important fuel source to keep you energized over the next few weeks.
So you shouldn't enter the holidays wondering how you are going to make it, and definitely don't start making promises to yourself - "well I promise I will get back on track in January", "I'll just have this piece of apple pie and then I will never have a piece again.". This doesn't work, and only creates more stress around every meal or social event you will attend. Allow yourself the flexibility to experiment with new food, allow yourself treats, allow yourself to
indulge in moderation - BALANCE
Strategies:
Move it!!: You probably have a little bit of extra time over the holiday season. Maintain your exercise regime. Exercising will help balance your food consumption. Excess calories will burn off, and help prevent any fat gain. Maintaining your exercise plan also helps you to stay on track with eating. You can also use this time to exercise in new fun ways (snowboarding, skiing, toboganning, skating, surfing, hiking, etc)
Nutrition: Keep to your regular eating schedule as much as possible (4-5 meals/day).. Skipping a meal makes you hungrier later in the day when you're more likely to go for the holiday snacks and goodies. Skipping meals also slows down your metabolism (as does eating large meals). Holidays can be stressful for some, eating the right clean foods (for the majority of the day) will give us the necessary nutrients to maintain our energy and decrease stress levels.
Prepare: You typically will know when you have big nights and meals planned over the holiday season (Christmas eve, Christmas Day, New Year's eve, Valentine's Day, etc). Stick to a rotating calorie schedule (low, med, high) and try to coordinate those big days with your high meal days. Use the day after as your low meal day. As much as you can try to avoid more than two high days in a row.
Should I / Shouldn't I: Your plate shouldn't look unrecognizable. Ensure that you have clean eating choices (veggies, lean proteins, etc), but do try new menu items as well. Limit the sugary, deep fried, fat laden items - but go ahead and try one. Take control and make good decisions. Does dinner come with both mashed potatoes and bread rolls? Which one do you prefer? Which one do you really want? Or do you want neither so you can make room for delicious dessert? Don't think of it as avoiding food - more that you are choosing what you really do want.
Oh the egg nog!: Don't forget that alcohol is fattening too. Alcohol contains a lot of empty calories - the majority in the form of sugar. Sugar releases insulin, which helps the body store fat. Just as you are balancing your nutrition, you must balance your alcohol consumption - do not to over-indulge regularly. Try low calorie versions.
What the holiday is really about: The holidays are about enjoying time with family & friends. Focus on the real reason for getting together - laugh, love, reminisce, and create new memories.
The answer is BALANCE. All you need to do is give yourself a little bit of flexibility, and try to balance the good with a little bit of naughty. You also need to go into the holiday with a positive attitude. You now know how to take control of your nutrition and your exercise. You know that you now have the willpower. You know that food should not be looked at negatively or with added stress. It should be looked at as an important fuel source to keep you energized over the next few weeks.
So you shouldn't enter the holidays wondering how you are going to make it, and definitely don't start making promises to yourself - "well I promise I will get back on track in January", "I'll just have this piece of apple pie and then I will never have a piece again.". This doesn't work, and only creates more stress around every meal or social event you will attend. Allow yourself the flexibility to experiment with new food, allow yourself treats, allow yourself to
indulge in moderation - BALANCE
Strategies:
Move it!!: You probably have a little bit of extra time over the holiday season. Maintain your exercise regime. Exercising will help balance your food consumption. Excess calories will burn off, and help prevent any fat gain. Maintaining your exercise plan also helps you to stay on track with eating. You can also use this time to exercise in new fun ways (snowboarding, skiing, toboganning, skating, surfing, hiking, etc)
Nutrition: Keep to your regular eating schedule as much as possible (4-5 meals/day).. Skipping a meal makes you hungrier later in the day when you're more likely to go for the holiday snacks and goodies. Skipping meals also slows down your metabolism (as does eating large meals). Holidays can be stressful for some, eating the right clean foods (for the majority of the day) will give us the necessary nutrients to maintain our energy and decrease stress levels.
Prepare: You typically will know when you have big nights and meals planned over the holiday season (Christmas eve, Christmas Day, New Year's eve, Valentine's Day, etc). Stick to a rotating calorie schedule (low, med, high) and try to coordinate those big days with your high meal days. Use the day after as your low meal day. As much as you can try to avoid more than two high days in a row.
Should I / Shouldn't I: Your plate shouldn't look unrecognizable. Ensure that you have clean eating choices (veggies, lean proteins, etc), but do try new menu items as well. Limit the sugary, deep fried, fat laden items - but go ahead and try one. Take control and make good decisions. Does dinner come with both mashed potatoes and bread rolls? Which one do you prefer? Which one do you really want? Or do you want neither so you can make room for delicious dessert? Don't think of it as avoiding food - more that you are choosing what you really do want.
Oh the egg nog!: Don't forget that alcohol is fattening too. Alcohol contains a lot of empty calories - the majority in the form of sugar. Sugar releases insulin, which helps the body store fat. Just as you are balancing your nutrition, you must balance your alcohol consumption - do not to over-indulge regularly. Try low calorie versions.
What the holiday is really about: The holidays are about enjoying time with family & friends. Focus on the real reason for getting together - laugh, love, reminisce, and create new memories.