Staying on Track During the Holidays
TLDR: The holidays are beautiful but can also be stressful when we’re working on specific health goals. Our traditional celebrations usually center around foods that we don’t often eat. We can balance our health goals with enjoying our favorite holidays foods without guilt!
Hello, my friends!
The holiday season is upon us! In less than a week we will be celebrating Thanksgiving and I don’t know about you, but I have SO MUCH to be grateful for this year!
I love the holiday season. I love the decorations, the excitement, the gatherings, the gift giving, and all the traditional the foods. I just love everything about it. I think celebrating is a great way to end the old year and begin the new.
I know most people feel the same, but the holidays can also be a source of stress for many people. It could be financial stress, the pressures of hosting holiday get-togethers, or maybe even emotional stress that can come around the holiday time. Quite often, when we have health goals, we feel a sense of food-related stress too.
Almost all American holiday traditions are centered around food – or more accurately, a FEAST! We go all out when we celebrate. We are a society of traditions and this includes food – and we take it very seriously! Often these traditional holiday foods, while extremely yummy, aren’t usually things we eat when trying to reach a specific health goal. So, when we’ve been consistently eating for our goals, the thought of a big holiday meal can seem scary.
Most people estimate that they gain anywhere from 5-10 pounds over the holiday season. While it may seem that way, that’s not actually the case. A study was done that weighed and measured a large group of people before the holiday, during the season, and after the holidays were over. The results showed that on average, we gain about 1lb of body fat over the holidays. Just ONE POUND! That’s not nearly as high as we think and one pound isn’t that big of a deal after all, right? Well, the study also showed that it is 1lb of body fat that we fail to lose throughout the next year. Which means, we’re tacking on one extra pound year after year… And it adds up. After 10 years, that’s 10lbs of body fat we haven’t lost. (Side note: I’m talking actually body fat. Remember, bloating and water retention can *and will* cause the scale to fluctuate – this is normal. What I’m talking about is actual fat being gained and not lost.)
I’m not trying to scare you, here. Quite the opposite, actually. I want you to know and understand the facts. While we don’t gain as much fat as we think we do but we typically fail to lose what we do gain. As with everything else, it’s all about balance and having a healthy relationship with food from the start. My wish for you is to go into the holiday season with confidence and to be able to enjoy the foods you love the most, made by the people you love the most, and to get right back on track with your goals without guilt.
Let’s Eat During the Holidays
Holiday foods are the best. And they’re the best because they are special and tradition. And usually we have these dishes only once a year.
Please enjoy your holiday meals without guilt, because, as you know, it's only one meal. Just the same as eating one salad isn't going to make you magically skinny, having one holiday meal isn't going to make you gain body fat. It is what we do in between those events/meals and after the holidays are over that makes all the difference.
Tip for staying on track: Go easy on the leftovers, let the holiday meal be just that - the holiday meal that you savor in that moment - and then get right back on track with the next meal.
Let’s Move During the Holidays
Often times, things like exercise get put on the backburner because we are so focused on everything else we need to do. But, as we all know, exercise is the last thing we need to neglect. Sticking with your fitness routine will not only help keep you consistent, it will help reduce the stress from the season, as well as set you up for an easier jumpstart at the first of the year. (Yup, it's coming, ya'll! Do you have any health or fitness resolutions this year?)
One thing I want to mention, being physically active during the holiday season needs to be viewed in a healthy way. It should come from a place of doing something good for your body rather than the common thought of "Well, I guess I need to go run 3 miles to burn off that slice of pie I ate..." This way of thinking leads to negative feelings about food, labeling some of them as "bad", when it's simply not the case. Also, having this mindset treats exercise like a punishment towards yourself for simply enjoying a holiday meal...
As with everything, it is all about balance. Decide what is *healthiest* for your body, not just what you FEEL like doing, because let's be real... our "feelings" are total BS and can't be trusted. But if you have a real, honest talk with yourself about what your body is capable of and what it needs to thrive, **dropping all of those ridiculous excuses**, you can find the balance between staying active and enjoying the holiday season - guilt free!
Wellness During the Holidays
My wish for you all is that you focus on the beauty of this season, that you stay mindful of your surroundings, and that you truly savor the time spent with friends and family. I also want you to be able to enjoy your favorite holiday traditions, without feeling guilty and without "punishing" yourself the next day for having a slice of pie.
The key to reaching all goals is consistency. It's ok to have one meal where you enjoy a few things you don't eat the rest of the year. Then just get right back on track with nutritious foods the next meal. It's also ok to miss a day at the gym because you have family functions. Again, just get right back into your routine when you can. You won't lose progress if you get right back on track. Trouble only begins when we allow one meal or one missed workout day to snowball into multiple ones... and before you know it, you've lost your *momentum*.
I hope you have the healthiest and happiest of holidays! Please contact me if you would like personalized coaching during this season or to help jumpstart your new year!
