December 12th, 2024 | 3 min. read
By Andrew Neels, Certified Health Coach
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The holiday season is here, and with it comes all the food, parties, and family gatherings that make this time of year so special — and let’s be honest, sometimes a little challenging for your health goals.
Between the cookies, the casseroles, and the cocktails, it’s easy to feel like you're losing control of your progress. But it doesn’t have to be that way.
You can enjoy the holidays and still feel good about your choices. Let’s talk about 12 practical tips to help you navigate the season without undoing all your hard work.
1. Exercise (Even a little)
With everything going on, finding time to exercise can feel impossible. But even a quick walk in the morning or a 20-minute workout in your living room can make a big difference. Think of it as your “me time” during the chaos — a chance to de-stress and burn some calories.
2. Load up and prioritize protein consumption
When you’re surrounded by rich, carb-heavy dishes, make sure your plate has some solid protein. Turkey or ham can help you stay full and avoid the urge to pile on seconds of mashed potatoes.
3. Keep an eye on what you’re eating
We’ve all been there: grazing on snacks all day and realizing too late that you’ve eaten way more than you planned. Writing down what you eat or using an app can help you stay mindful. You don’t need to track every single bite — just enough to stay aware.
4. Track your body weight
No need to panic about a few pounds, but stepping on the scale every few days can help you stay accountable. It’s not about being perfect; it’s just a tool to help you course-correct if needed.
5. Make a contract with yourself
Set a few goals for the holidays — ones that feel realistic. Maybe it’s committing to one dessert per day or making it to the gym twice a week. Write it down or tell someone you trust. Holding yourself accountable can make a big difference.
6. Keep a healthy mindset
Here’s the thing: the holidays aren’t about being perfect. It’s about finding balance. Enjoy the cookies, sip the eggnog, and don’t beat yourself up about it. The key is keeping your long-term health goals in mind without stressing over every bite.
7. Know when to stop (cognitive restraint)
Let’s be real — holiday meals are delicious, and it’s tempting to go back for seconds (or thirds). But paying attention to when you’re actually satisfied can save you from that post-dinner food coma. Smaller plates or pre-portioning your food can help keep things in check.
8. Watch the alcohol intake
Alcohol is sneaky. It’s full of empty calories, and after a couple of glasses of wine, it’s easy to say yes to that extra slice of pie. If you’re drinking, pace yourself, and maybe alternate with water or a festive mocktail.
9. Practice saying “No thanks”
It’s okay to politely decline when someone offers you more food. Come up with a few go-to responses, like “That looks amazing, but I’m stuffed!” You’ll feel better sticking to your plan without feeling like you’re offending anyone.
10. Bring something healthy to the party
If you’re heading to a potluck or family dinner, why not bring a dish you know fits your goals? It could be a veggie tray, a hearty salad, better protein, or even a lighter version of a favorite holiday recipe. That way, you know there’s at least one option you can enjoy guilt-free.
11. Focus on non-food activities
The holidays aren’t just about the food. Focus on the other things that make this time of year special — decorating, playing games, or spending quality time with loved ones. Shifting the focus away from the table can help you enjoy the season without overindulging.
12. Ditch the leftovers
Let’s be honest: leftovers can be a blessing or a curse. If they’re too tempting, it’s okay to share them, donate them, or even toss them. Keeping them out of sight means you’re less likely to snack mindlessly the next day.
Enjoy the season without the guilt
The holidays should be fun, not stressful. You don’t have to avoid every treat or obsess over every meal. By making a few mindful choices and staying consistent with these tips, you can enjoy the season and feel good about your progress.
Remember, it’s all about balance — celebrate, indulge a little, and take care of yourself. You got this!
Do you need a little extra help tackling the holidays and keeping your wellness up through the new year? With a PartnerMD membership, you can connect with a doctor and health coach who'll guide you every step of the way.
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