Fall is here…which means so is Halloween, Thanksgiving, Christmas, and New Years. Staying on track during the holidays can be a challenge.
Avoiding sugar and overeating can be tricky, but with some mindful strategies, you can stay on track.
Here are some helpful tips from Coach Carrie:
1. Plan Your Meals Ahead
Meal Prep: If you’re attending a holiday gathering, eat a healthy snack before you go to avoid arriving hungry and overeating.
Bring a Healthy Dish: Offer to bring a dish that aligns with your dietary goals, so you know there will be something healthy to eat.
2. Focus on Protein and Fiber
Prioritize Protein: Start meals with protein-rich foods like turkey, chicken, or beans. Protein helps keep you fuller longer and stabilizes blood sugar.
Load Up on Veggies: Fill your plate with non-starchy vegetables. They’re low in calories but high in fiber, helping you feel full.
3. Stay Hydrated
Drink Water: Sometimes thirst is mistaken for hunger. Drink a glass of water before meals and throughout the day to stay hydrated and help control your appetite. Don’t forget electrolytes, even in the cooler months. Look for options that are low in sugar like LMNT.
Limit Alcohol: Alcohol can lower inhibitions and lead to overeating. If you choose to drink, alternate with water or opt for lighter options like sparkling water with a splash of fruit juice.
4. Practice Mindful Eating
- Savor Each Bite: Eat slowly and enjoy the flavors and textures of your food. This can help you recognize when you are full and prevent overeating.
- Pause Before Seconds: Give yourself a few minutes after finishing your plate before considering seconds. This allows your body to register fullness.
5. Manage Sugar Cravings
- Look for Fruit: Satisfy sweet cravings with naturally sweet foods like fresh fruit, which also provide fiber and nutrients.
- Indulge Mindfully: If you want to enjoy a holiday treat, do so in moderation. Pick one or two special treats to enjoy and savor them without guilt.
6. Set Boundaries
- Be Assertive: It’s okay to say no to food offers. You can politely decline or take a small portion if it helps avoid
pressure from others. - Stick to a Routine: Try to maintain your usual eating and exercise routines as much as possible, even during
the holidays.
7. Stay Active
Incorporate Exercise: Stay active with holiday walks, dancing, or playing games that get you moving. Exercise can help manage stress and counteract extra calories.
Concept 2 does an annual holiday challenge that is fun and easy to participate in.
8. Get Enough Sleep
Prioritize Rest: Lack of sleep can increase hunger hormones and sugar cravings. Aim for a consistent sleep schedule, even during the holidays.
These strategies can help you navigate holiday temptations and maintain your health goals while still enjoying the festivities.
Pick one or two to focus on to keep yourself on track!
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