The festive season often challenges our efforts to maintain a healthy weight, especially because things get so busy where our health and fitness priorities can be pushed aside.
The abundance of delicious foods, social gatherings, and holiday stress can make it particularly daunting. However, with strategic approaches, it’s possible to navigate this period without sacrificing your health or sanity.
You can choose to partake in the narrative that it is a ‘stressful’ time or not.
Sure, things ramp up, but looking at what you are committing to and how you can work through occasions where they may be so much food available and/or people that may add to the stress is the way to go!
That way come January, it’s not such a downward spiral that needs the uphill again.
Here are your Top 10 Tips for navigating the festive season and coming out the other end with your health intact and your body still feeling great:
Tip 1: Mindful Eating
Practice mindful eating during festive meals. Pay attention to hunger cues, eat slowly, savor each bite, and focus on portion control. Research indicates that mindfulness promotes better eating habits, aiding in weight management. Try eating a salad before you go to an event, this will curb cravings and help you make better decisions with food while you are there.
Tip 2: Prioritize Nutrient-Rich Foods
Opt for nutrient-dense options rich in fiber, vitamins, and minerals. Choose lean proteins, whole grains, fruits, vegetables, and healthy fats like avocados and nuts. These foods provide satiety, aiding in weight maintenance.
Even on Christmas day and other events, choose the higher nutrient options as the largest portion on your plate, then enjoy the fun stuff in lesser portions.
You do not need to be 120% full to enjoy the events ;) Eat till you are 80% full instead.
Tip 3: Hydration Is Key
Stay hydrated, as thirst can be mistaken for hunger. Aim for adequate water intake throughout the day. Studies suggest that proper hydration can support weight loss efforts by curbing appetite and enhancing metabolism.
Go for water at events along with diet-soda style drinks if needed, rather than sugary, creamy drinks. Allow for your egg nog but then be mindful about what else you are consuming that day to balance it out.
Tip 4: Plan and Prepare Ahead
Plan meals and snacks to prevent impulsive eating. Preparing healthy options in advance can prevent overindulgence in high-calorie, low-nutrient foods.
Research shows that planning meals correlates with healthier dietary choices.
Tip 5: Exercise Regularly
Incorporate regular exercise into your routine. Focus on a combination of cardio and strength training exercises to boost metabolism and maintain muscle mass. Studies indicate that consistent exercise positively impacts weight management, especially when you are strength training. Keep on your regular routine as best you can.
If you are on holidays or do not want to do your regular gym or at-home routines, keep active with walking, swimming, quick HIIT routines and your go-to resistance band which is transportable everywhere. You can head to my YouTube Channel right here to access FREE at-home, low impact routines to work your whole body with minimal equipment.
Tip 6: Stress Management
Manage stress through relaxation techniques like meditation, yoga, or deep breathing exercises. Elevated stress levels can lead to emotional eating and weight gain. Scientific studies suggest stress reduction aids in weight control.
Ask yourself though, ‘why am I stressed?’ Is it too many things happening? Are you getting caught up in the Christmas hype of being stressed because everyone else is?
Or do you need to address some things that come up for you during this time?
Regardless, take a moment for yourself each day to check in and deep breathe as a minimum for even 3-5 minutes.
Journaling and getting onto paper what is actually bothering you will help you release it from your mind too. Never forget this simple, yet effective tool.
To add to this – Be mindful of your energy interactions with others. There will likely be people you come into contact with that perhaps you do not throughout the year.
And you may or may not like this!
Do your best to safeguard your energy outputs, giving the most of your energy to your people.
Avoid conflicts as best you can at this time so can enjoy happy occasions.
Tip 7: Adequate Sleep
Prioritize quality sleep. Lack of sleep disrupts hormones related to hunger and satiety, potentially leading to weight gain. Research highlights the importance of adequate sleep in maintaining a healthy weight. You will likely go to bed later during this time, so just ensure you are covering your 7-9 hours sleep when possible.
Do not eat too late close to bed and follow your regular digital detox aswell, giving yourself time to have a break from devices before bed for 30 minutes.
Tip 8: Smart Indulgence
Enjoy holiday treats in moderation. Allow yourself small portions of your favorite festive foods while balancing with healthier options. Deprivation often leads to overconsumption, but moderation is key to maintaining balance.
Think about what you can consume that will not affect your body too much in the sense of weight gain in the coming weeks and how you will feel once you digest the food. If you normally eat quite well and in moderation or have been following a plan with calorie control for weight loss and you now go and blow out adding an extra 1000 calories a day, do not be surprised if you feel awful.
Be smart about it and know your own body, plus value your health enough to know when enough is enough despite what others are doing.
Tip 9: Be Mindful of Alcohol Intake
Be mindful of alcohol consumption, as it adds empty calories and can lower inhibitions around food choices. Opt for lighter options, alternate with water, and be conscious of portion sizes. Have a diet soda mixer rather than full sugar beverages.
Minimise the creamy cocktails.
And add in water every second drink to have a break from the alcohol over the course of an event.
Tip 10: Seek Support and Accountability
Engage with friends, family, or a support group to stay accountable and motivated in your health goals. Having a supportive network can significantly impact adherence to healthy habits.
We all need accountability with our health and fitness. When left to our own devices you may forget your long-term goals and go easy on yourself.
Have the breaks you need and enjoy your socialising, but have that healthy balance in mind.
You can join my Facebook group here for support, or contact me for Personalised 1:1 Coaching (including direct access to me daily, a progressive exercise plan and personalised nutrition tailored to YOUR goals.) APPLY NOW for the 16 Week Women’s Stress Relief, Metabolic Reset & Fat Loss Program now – spots open for January 20th 2024.
Oh! And before I forget, THE MOST important tip is to HAVE FUN and for goodness sake, DANCE.
Dance, let loose and move your body. Dancing livens the spirit and connects you to yourself and others.
It also brings you into the present.
Do it and let me know your favourite song at the moment!!!
What other helpful tips can you share? Write them in the comments below!
Wishing you a very merry Christmas and happy new year wonderful people.
Enjoy it with family, friends and people you love.
Life is short.
Live in the moment, live for the moments xx
Power To Your Core,
Vanessa Bartlett xx
(Vanessa B Health)
Holistic Online Personal Trainer, Burnout Recovery Personal Trainer, Pilates Instructor & Lifestyle Coach
Top 15 Finalist Australian Women’s Business Awards
Join me on socials! @vanessabhealth
APPLY HERE FOR YOUR 1:1 PERSONALISED 16 WEEK FITNESS, FAT LOSS & ENERGY REBOOT
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