Stay the Course: 5 Tips for Staying on Track During the Holidays

The holiday season often feels like a minefield for our health goals. Between endless holiday parties and cozy nights in, it's easy to lose momentum. But with a little preparation, you can absolutely enjoy the festivities without sacrificing your well-being.

Here are five tips to help you stay on track with your nutrition and fitness this holiday season.

1. Mindful Indulgence, Not Deprivation

The key is balance. Instead of aiming for perfect adherence to a diet (which often leads to frustration and bingeing later), aim for mindful enjoyment.

• Scan the spread: Before loading your plate, take a moment to look at all the available options.
• Prioritize proteins and vegetables: Fill most of your plate with healthy options first, then add smaller portions of holiday treats.
• Savor every bite: Eat slowly and focus on the flavors. This makes the experience more satisfying and helps you recognize when you're full.

2. Prioritize Sleep to Manage Cravings

The holidays can disrupt sleep schedules, but quality rest is crucial for managing appetite-regulating hormones. Lack of sleep can increase cravings for high-carb, high-sugar foods. Aim for 7-9 hours of sleep per night to keep your energy levels stable and your willpower strong.

3. Move Before the Merriment

Even short bursts of activity help manage stress, burn calories, and boost your mood. Instead of trying to squeeze in hour-long gym sessions that might not fit your packed schedule, aim for consistency.

• Morning workouts: Get a quick workout in before the day’s activities begin.
• Family walks: Turn a post-meal slump into a brisk walk with family or friends.
• Quick hotel room routine: A quick bodyweight circuit is better than no movement at all. Need a workout idea? Give this one a try...5 push-ups + 10 sit-ups + 15 air squats for 15-20 minutes.

4. Stay Hydrated (and Watch the Cocktails)

Sometimes thirst is mistaken for hunger. Staying properly hydrated can curb unnecessary snacking. Keep a water bottle handy throughout the day.

When it comes to festive beverages, alternate alcoholic drinks with a full glass of water. This helps you stay hydrated, manages calorie intake from sugary cocktails, and keeps you feeling better the next day.

5. Plan Ahead and Pack Smart Snacks

You're less likely to grab unhealthy convenience food if you have healthy alternatives at the ready.

• Pack protein bars or nuts when traveling to avoid the lure of airport fast food or gas station snacks.
• Offer to bring a healthy dish to potlucks. This ensures there's at least one nutritious option for you to enjoy.

By planning ahead, focusing on balance, and keeping movement a priority, you can navigate the season feeling energized and proud of your progress.

Happy holidays!!

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