It's possible to enjoy the holidays AND stay on top of your progress

I've heard so many patients over the years say they were making great progress on their weight loss goals, but then the holidays came and they packed it all right back on, and in January they felt they had to start all over. 


That can feel so defeating! And it doesn't have to be the case. It is totally possible to maintain your physique and wellness through the holidays, and still enjoy yourself. 


Watch the video for a more thorough explanation, but in a nutshell, here are my top 5 tips for maintaining your health through the holidays:

Measure the fatty foods

Now is probably not the time to track every morsel you put in your mouth. The dinners out, meals with family, travel...it's a recipe for frustration. BUT...I do recommend measuring your fats, since they have more than twice the calories per gram than either carbs or protein. This is often the key for my patients who struggle with weight gain. 


My recommendation: Measure nuts, nut butters, oils and salad dressings, and cream added to beverages.

Keep protein a priority

Yep, it's still important. Protein keeps you full longer, helps keep your energy balanced (carb crashes are the worst!), and it helps to maintain your muscle mass, even if you aren't working out. 


My recommendation: Aim for at least 100 grams of protein daily, from lean sources such as grassfed beef, pastured chicken, eggs and egg whites, beans, and legumes. 

Sit down to eat EVERYTHING

We've all done it; you're cleaning the kitchen and you notice there is just one slice of pie left, so you polish it off while standing over the sink. Or you work from home and do a "drive by" past the kitchen for (another) Christmas cookie. These absentminded bites really do add up. But you shouldn't feel like you can't enjoy treats this season.


My recommendation: If you're going to have the treat, put it on a plate, and sit down to enjoy it. You'll be less likely to overindulge, and I guarantee you'll feel happier with your choices.

Keep up the exercise habit

I don't know about you, but I never have as much time during the holidays for my fitness routine. Between the get togethers and travel and just feeling more tired overall, I have less time in the gym than I'd like.


My recommendation: I still do the workout, at the same time, but it's often shorter. I may not push as hard, or do the extra set, but I do what I can, and I don't feel guilty about it. I pat myself on the back and know that I've kept up with my habit. When things calm down come January, I'll get back to my usual schedule.

Protect your sleep at all costs

If no one has ever told you this before, yes it is ok to go to bed before 10pm. If you have a uterus, you should know that women need more sleep than men, and literally everything will be easier for you after a solid night of sleep. You will be less hungry, you will have fewer cravings, and you will have the energy to hold your tongue around irritating family members.


My recommendation: get your body into your bed early enough to give yourself at least 8 hours of sleep before you have to wake up. Protect it. Schedule a bedtime reminder if you have to. 

Good luck, and happy holidays!


P.S.

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