Staying on Track Through the Holidays
Tis’ the Season for holiday parties, Christmas cookies, extra helpings and drinks galore. Unfortunately, these merry festivities can wreak havoc on your fitness. You’ve worked hard all year on your goals: hitting the gym, prioritizing nutrition and sleep. Don’t let the next few weeks derail your progress completely.
Here are some tips to help you:
1. Follow a Plan
Motivation can be hard to come by in the dark winter months. Having a workout plan can keep you on track throughout this holiday season. Rather than winging it, try following a realistic, progressive program. Workouts don’t have to be a punishment. Instead of focusing on intensity, maintaining your consistency can be the secret to your success.
2. Schedule your exercise
Like any health-related appointment, book your exercise into your calendar. The holidays can be overwhelming, so scheduling time to take care of yourself can benefit your mental and physical well being.
3. Prioritize Protein and Fiber
Christmas goodies are everywhere! Eating more protein and fiber this season can help you feel fuller and satiated for longer, perhaps helping you pass on the Christmas cookies. Building each meal around 30-40g of protein along with adequate fiber might help with sugar cravings.
4. Get Your Steps
Walking can be a great tool in your fitness arsenal. It’s low impact and accessible. Rather than meet for drinks, perhaps, suggest a walk with a friend over the holidays. Some fresh air, good conversation and movement can feel fantastic!
5. Bank Your Calories
There are times when overeating just can’t be avoided. Unfortunately, Christmas parties don’t take calories into consideration. If your goal is to maintain your weight over the festive session, you can bank calories ahead of time. Essentially, if you can maintain even a small deficit Monday to Friday, you’ve saved enough calories to eat a big meal and enjoy some wine on Saturday while staying in an energy balance for the week.
6. Limit Alcohol (where possible)
Alcohol is almost impossible to avoid over the holiday period. While we encourage drinking in moderation, minimizing your alcohol consumption can help to keep your fitness journey on track. After fat, alcohol has the second highest calories per gram. A 5oz glass of wine contains roughly 120cals. 5 glasses of wine is 600 cals and could be the difference of maintenance or surplus calories.
7. Be Forgiving
So what happens if you’ve fallen off the exercise wagon or overindulged this year? The answer is simple! Don’t wait until Monday, get back into your routine as soon as you can. Shame is a powerful emotion. Forgive yourself and move on! You’ve already accomplished so much this year and 2025 will be no exception!