First comes Halloween with it’s multitude of sweets and confectionary, coming up fast behind it is bonfire night, bringing offerings of hot dogs, burgers, treacle toffee and toffee apples. For those stateside they have Thanksgiving on the way and then the cream of the crop, we top this all off with the month long celebration that is Christmas.
If you’re not careful this can mean a whole season of over-indulgence in alcohol, high calorie, low nutrient, sweet foods and in a few weeks flat it’s really easy to undo a whole year’s worth of hard work obtaining – or working towards – your body and fitness goals.
So how can we stop this rollercoaster of self destruction and can we stop it without turning into everyone’s least favourite friend; Mr/Mrs party pooper?? Well yes you can, with just a few simple tweaks and a smidgen self control. Here are my top holiday tips for staying on track.
1. Fill up on veg. Just as I advise at any other time of the year, when you’re eating, always load up your plate first with lots of healthy, fibrous veggies. Vegetables provide loads of nutrients to keep your health in check, plus are a low calorie way to fill up your tummies and keep them full for longer due to the slow moving fibre.
2. Next stick to lean protein and healthy fats. After your veggies, choose some nice lean meat, fish or vegetable protein source and some healthy fats. These macronutrients will proved a nice steady energy release and help you feeling fuller for longer.
3. Drink lots of water – particularly when also drinking alcohol. Stay hydrated at all times (especially when you are busy) and use drinks of water in between alcoholics drinks to help to slow your pace and ultimately take in fewer drinks. Remember that alcoholic drinks can provide as many calories as cakes!!
4. Choose your favourite indulgences and REALLY enjoy them. Rather than scoffing every treat on offer, choose the one (or a few!) that you really like – for me it’s got to be a snowball or Baileys and a slice of homemade Christmas cake – and take your time to really savour and enjoy it/them.
5. Keep treats out of sight. It can be tempting to take advantage of the huge boxes of chocolates and savoury snacks being virtually thrust upon you each time you go to the shops and to fill your houses with them, but unless you have will power of steel, this is a sure fire way to take in more calories than you need. Do yourself a favour and keep bad food out of sight except for rare occasions.
6. Plan and prep as much as you would do in your normal life, because poor choices are made when we don’t have good options to hand. Keep a good supply of healthy foods at home and if you’re eating out check the menu choices ahead of time and make smart choices. If you’re going to friends or family, then take a healthy option with you to add to the offerings, or specify your dietary requirements – most people are normally happy to oblige. Stick to your normal rules of vegetables, lean protein and good fats. Try to avoid high calories sauces, low nutrient breads, pastas, rice and of course desserts. Never arrive anywhere so hungry you could chew your arm off or you’re at risk of eating anything and everything in sight – remember to eat regularly so that you don’t get over hungry!
7. Be kind to yourself. Remember this is a time to relax and have fun and indulge a little. Try to stay relatively in control, but don’t beat yourself up if you have “one too many”. Life is all about choices so ask yourself, do you want the six pack (or whatever your goal is) or do you want the dessert (or whatever). If you temporarily indulge will it really stop you reaching that goal? Probably not because tomorrow is another day and January brings a new year to work on those goals!
8. Keep active. Use any extra time you might have to get out and enjoy some physical activity. It doesn’t have to be a marathon, just go for a walk or kick a ball around the garden or park for a few minutes. Try to do a little bit of something each day.
Most of all remember to have fun and not take life too seriously. As long as you’re eating well and moving your body regularly you’re doing ok!! Happy festivities everyone 🍸.
