Well, my friends, it is that time of year again! Where we bust out the cute sweaters and scarfs while we hold that delicious cup of pumpkin spice latte and breath in the delightful cool crisp air. It’s officially Fall and Thanksgiving is right around the corner! Thanksgiving is one of my most favorite holidays. I think mostly because, for me, this marks the beginning of the “Holiday Season” which is officially MY JAM! I like to totally immerse myself in all things holiday. I’m talking movies, craft events, gingerbread house making, holiday parties and of course…FOOD! Thanksgiving and the rest of the holiday season bring some of my all-time favorites.
Will all this great food we might find ourselves falling into a cycle of overindulging. Holidays can be stressful because all the delicious temptations make is super easy to get off track. These temptations have even gotten the better of me at times. If I am able to implement these 5 simple tips then the holidays are much more enjoyable. I can embrace the wonderful holiday season while also continuing to stay fit and healthy!
1. Don’t skip your workout
As tempted as we might be to give in to the relaxing nature of the day/weekend, you want to be sure NOT to skip your workout. While we never want to think of exercise as a way to “earn” our food, we do want to consider the simple principle of calories in vs. calories out. We can assume we might end up having a higher total caloric intake for the day after some indulgences. We want to be sure to balance that with a high caloric output for the day.
Getting your workout in earlier in the day is one of the best ways to increase your daily caloric output. A good strength training workout will deplete some of your muscles glycogen stores which are the fuel for your workout. You can put those extra carbs to good use helping you recover and replenish your fuel source. In addition, having protein with those extra carbs (see tip number 3) will help your muscles get those amino acids they need to repair and rebuild. You may also choose to add in a little extra cardio as well to assist with compensating for those extra calories you’ll likely be consuming.
2. Plan out at least two of your meals
We are not perfect and we know that later in the day it will be harder to track our food accurately (if at all). You can set yourself up for success if you plan out at least two of your meals. You can assume you will likely be eating foods later that are higher in fat and carbs. Plan two meals earlier in the day that are high in protein and fibrous veggies and lighter on the carbs and fats. This will help you balance out the high carbs and fats you consume later. You will also be less likely to stuff yourself silly because you have already eaten two meals high in protein and fiber which help you feel full and can potentially curb that voracious Thanksgiving appetite.
3. Make sure you include protein with every meal
Without going way outside the scope of this particular post, I will mention that protein has a higher thermic effect of food. This means that you end up expending more energy to break down protein than you do carbs or fats. It’s not a ton of energy but it can be a part of the overall picture when it comes to maintaining or losing weight. Protein can also help with feeling more satisfied and full after a meal thereby reducing hunger. It is also extremely important when it comes to maintaining your lean muscle mass and improving overall body composition. Protein is made up of amino acids which are the building blocks to building new muscle tissue. As I mentioned above, consuming protein with your carbs helps your body more efficiently utilize those amino acids. Basically, you don’t want to mess with your protein intake.
4. Try to plan out indulgences ahead of time
If you are anything like me then you get one little taste of a delicious dessert and you feel the floodgates open. All of the sudden you want more and more and more! Many people are often triggered by desserts. We end up eating way more if we don’t check ourselves ahead of time. One way around this, for me, is to plan out what special treats I am going to have. I am much more likely to stick to what I planned then if I just decided to have a treat with no limitations. If I plan to have one piece of pie then I know I can stick to that and feel happy.
Know your triggers and have a plan for yourself ahead of time, not right before you are grabbing that delicious cake. Try making your plan the day before, on a full stomach when your hunger cues aren’t fooling with your brain and telling you to eat the entire jar of cookies. Also, and this may seem obvious but eat your meal first. Fill your stomach with your protein and other more voluminous foods including veggies to help you feel full. This way you aren’t feeling ravenous and have ice cream as your main course. Save the more calorie dense desserts for after the meal and you will be much more likely to enjoy a nice portion without going overboard.
5. Give yourself some grace
I think this one is most important. It’s the holidays which are meant to be a special time enjoyed with friends and family. The last thing you need is to sit and worry about what you are going to eat. Make a plan and do your best to stick to it but also be realistic with yourself. Your first priority is to enjoy this time with the people you love and care about. If you follow these simple steps you will enjoy the day with success. If you happen to overeat it’s not the end of the world! Give yourself a little break and don’t beat yourself up about it.
Life happens and at the end of the day, I would much rather you enjoy the day with your loved ones than beat yourself up about having too much to eat. Be grateful for the great food and time spent with family. Be thankful for a happy, full belly and wake up the next day with a smile on your face ready to start over with a clean slate.
With these simple tips, we can dive into the holiday season ready to enjoy ourselves knowing that we can have a good balance between fitness and fun. Being a fitness-minded individual doesn’t mean you have to exclude yourself from all the enjoyable aspects of the holidays. You can just learn how to make smart decisions and adjustments so that you can have a little bit of both!
Happy Holidays to you all!
Until next time…
Xx
Allison
