The holidays are a super crazy time of year, filled with festive feasts, family obligations, and exciting outings. This added commotion can make it difficult to stick to your exercise and dietary goals—but it’s not impossible.
After all, consistent repetition of habits is easier to maintain than sporadic repetition of activities.
That being said, taking some time to rest and unwind during the holidays (or any other time you need a break) is entirely appropriate. However, if your objective is to stay to the plan you’ve devised, here are some pointers to assist you keep that commitment to yourself.
Prepare Ahead of Time
Planning ahead of time is your first line of defense in the battle to maintain your fitness and nutrition objectives, whatever they may be. Here are some examples of activities you can plan ahead of time to help you stay on track.
Create an activity schedule: Include a recovery week in your fitness routine—either take the week off or incorporate lighter activities like bodyweight or resistance band exercises.
Prioritize nutrients: Eating something nutrient-rich and full before a large meal is a fantastic approach to stay on track with your nutrition goals.
Avoid skipping meals, especially breakfast: Forgetting to eat is normal during the holidays, but it can result in blood sugar decreases that cause acute hunger, stress, and sleep problems. 2 Make sure you eat on a regular basis.
Plan your menu: Start with nutrient-dense foods like fruits and vegetables, then add nutritious grains and lean protein. This will help you remember to eat these feel-good foods.
Your Commitments Should Be Communicated
Talking about your commitments with your friends and family members will help you avoid embarrassing questions and talks regarding your decisions. Remember that your health is a personal matter, and how you choose to eat and move your body is entirely up to you.
Preparing your friends and family in advance allows them to be more supportive. They might even offer to accompany you! Do not be hesitant to ask for their support and encouragement.
Remember that it is not everything or nothing
A typical stumbling block is the assumption that health and fitness goals must be all-or-nothing. Never assume you have failed if you did not strictly adhere to your game plan. When this happens, you may wind yourself abandoning your ambitions entirely and later regretting your decision.
A healthier attitude is one that is concerned with long-term, sustainable health. This does not imply perfection; rather, it implies making adjustments as the seasons (and holidays!) dictate.
Eat Consciously
Eating attentively may allow you to enjoy your food more thoroughly. Slow down while eating and try to concentrate on the flavor, smell, and textures of the meal. If you spend your holiday meal with people you care about, you will be able to relish their company and live in the moment.
Even if you slow down and prioritize mindfully savoring your food, it takes time for your brain to inform you that you’re full. It’s fine to wait a few minutes between helpings to get a better sense of what your body needs. Even 10 minutes can help you determine how hungry (or full!) you are. Pay attention to the natural signs your body will send!
Participate in Physical Activity Together
Encourage others and increase your exercise throughout the holidays by participating in group activities that get your heart rate up. Plan an after-dinner walk, sign up for a holiday race together, or play outside with the kids.
During the holidays, several families enjoy a football or soccer game in their backyard. You could even start a Simon Says game or schedule a trip to the local swimming pool or ice rink. Organizing some of your social time around physical activity will help you create memorable memories while also providing a healthy endorphin boost for everyone.
Prepare Nutritious Dishes
Bringing or preparing nutritious items to share is an easy approach to control your dietary choices. High-volume, nutrient-dense foods will supply vitamins and minerals while also keeping you satisfied.
Sleep should be prioritized
When it comes to healthy habits, sleep is crucial. When you lack sleep, other decisions, such as making intelligent choices, become more difficult, not to mention the diminished energy you will have for being active. 3
Even during the holidays, the National Sleep Foundation recommends 7 to 9 hours of sleep every night.
Take some time to unwind
Straight talk: the holidays can be exhausting. Taking care of yourself is not a self-indulgent behavior. When you are not stressed, you will be able to treat others and yourself better, and you will be able to make more sensible decisions. Exercising, meditating, taking a warm bath, or going for a walk are all options. You may also alleviate the stress of present-giving by organizing a white elephant gift exchange or a family outing in lieu of gifts.
It is totally appropriate to inform others that you require some alone time. Explain that you will feel much better after some time to relax and offer to participate in a social activity when you return.
Kim’s Final Thoughts…
The holidays are a time to unwind from the monotony of everyday life and have fun. However, you may still keep some of your eating and fitness goals in order to feel your best.
Managing stress, being active, resting, and eating nutrient-dense foods can allow you to make the most of the Christmas season. Self-care entails using ways to prioritize these behaviours. Furthermore, you will serve as a positive role model for your friends and family.
