The holidays are a hectic time of year, filled with festive feasts, family obligations, and exciting outings. This added commotion can make it challenging to stick to your exercise and dietary goals—but it’s not impossible. After all, consistent repetition of behaviors is easier to maintain than sporadic repetition of activities. That being said, taking time to rest and unwind around the holidays—or other times you could use a break—is totally appropriate. But, if sticking to your plan is your objective, here are some pointers to help you keep that promise to yourself.
Make a Plan
Planning ahead of time is your first defense strategy in maintaining your exercise and nutrition objectives, whatever they may be. Here are some examples of things 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 do lighter activities like body weight or resistance band exercises.
- Nutrients should be prioritized: Eating something nutrient-dense and complete before a large meal is a great approach to staying on track with your dietary objectives.
- Don’t skip meals: Forgetting to eat is normal during the holidays, but it can result in blood sugar decreases that cause acute hunger, anxiety, and sleep problems. Make sure you eat regularly throughout the day.
- Plan your menu: Serve nutrient-dense foods like fruits and vegetables first, followed by nutritious grains and lean protein. This will help you remember to eat these feel-good foods.
Make Your Commitments Clear
Talking about your commitments with your family and friends will help you avoid embarrassing questions and talks regarding your decisions. Keep in mind that your health is personal, and how you choose to eat and maintain your body is solely your responsibility. Updating your friends and family in advance allows them to be more supportive. They might even offer to accompany you! Please do not hesitate to ask for their support and encouragement.
Remember that it is not everything or nothing
The assumption that health and fitness targets are all-or-nothing is a typical misconception. Do not fall into the trap of assuming you have failed if you did not strictly adhere to your game plan. When this happens, you may end yourself abandoning your ambitions entirely and later regretting your decision. A more healthy mindset prioritizes long-term, sustainable health. This does not imply perfection; it implies making adjustments as the seasons (and holidays!) dictate.
Eating thoughtfully may allow you to appreciate your meal better. Slow down while eating and try to concentrate on the flavor, aroma, and textures of the meal. If you spend your holiday meal with people you care about, you may relish their company and take advantage of 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 understand your body’s needs. Waiting 10 minutes can help you determine how hungry you are. Pay attention to the natural signs your body will communicate!
Get Physical Together
Encourage others and increase your exercise throughout the holidays by engaging in group activities that get your heart rate up. For example, plan an after-dinner stroll, sign up for a holiday triathlon together, or play outside with the kids. During the holidays, some families enjoy a backyard football or soccer game. You could even start a Simon Says game or schedule a hiking adventure 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 controlling your dietary choices. High-volume, nutrient-dense foods will supply vitamins and minerals while also keeping you satisfied.
Sleep Should Be Prioritized
Sleep is essential for keeping the rest of your healthy habits. When you lack sleep, other decisions, such as making intelligent choices, become more complex, not to mention the diminished energy you will have for being productive. This will help you relieve stress and stay healthy in more ways than one.
Make Time to Relax
Let’s face it: the holidays can be exhausting. However, taking care of yourself is not self-indulgent behavior. When you are not worried, you will be able to make more sensible decisions and will be able to treat others and yourself better. Exercising, meditating, spending time with loved ones, 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 place of gifts. It is totally appropriate to inform others that you require some alone time. Explain that you will feel much better after some downtime and offer to participate in a social activity when you return.
Kim’s Final Thoughts…
The holidays are a time to relax and unwind from the stresses of everyday life. However, you can 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 is incorporating techniques to prioritize these practices. Furthermore, you will serve as an excellent positive example for your friends and family.
