7 Tips for Staying on Track During the Holiday Season

The media often suggests that Americans gain somewhere between 5-10 pounds between Thanksgiving and New Year's although studies refute that with just 1-2 pounds. Regardless, no one wants a weight gain or their pants to feel snug going into the New Year, am I right?

Just because it's the holiday season does not mean you should throw in the towel on your health.

I've worked with a lot of people who think that they'll "just pick up again" on January 1st, but the reality is that those bad habits are hard to break (or re-break) and about 80% of New Year's Resolutions are broken by February. So, let's talk about ways you can stay (mostly) on track through December, shall we?

1. Drink a crap ton of water. Like, more than usual. I typically suggest that people drink 1/2 their weight (in pounds) in ounces. Ex. A 160-pound person would drink 80 ounces of water daily. Simple enough. But, this time of year, I would suggest trying to add another 20-25 ounces per day. Start your day with 25 ounces as soon as you wake up. For me, I incentivize it - I'm not allowed to have a cup of coffee until that 25 ounces is done. And it works - it's no longer something I even have to think about because it's habit. My body craves that first thing in the morning. I recommend trying to get 20-25 ounces in before every meal as well. The idea of of this is that if you are going to have a treat meal or go out for drinks, your body will already be well-hydrated (because you'll have about 75% of your daily intake done before evening) but it will also help you feel full. Often, we mistake hunger for just being thirsty and this can help during the holidays when there are treats everywhere. Maybe instead of grabbing a handful of cookies when you walk by them in the office, you'll be satisfied with just one. It's not about trying to avoid all of the things you enjoy - I'll get to more on that below.

2. Move your body. Wake up 30 minutes early to get a HIIT workout in or take some time during your lunch break to go for a walk. Don't allow yourself to become completely sedentary during this time of year, especially if you are used to exercising. I know it's stressful and there are many nights where I want to go straight to the couch, too. But it's not just good for maintaining your fitness, it's also really good for your mental health. With all of the gatherings and parties and busyness (is that a real word? It looks weird.) of the season, make your workout time an appointment with yourself that you can't break. You wouldn't just skip an appointment with your boss, would you? It's that important. Make the time for yourself and use the time to recharge and clear your mind.

3. Find an accountability buddy or group. I know myself and I know that if I don't tell other people about what my goals are, I'll modify them in my head or just avoid any failures I have along the way because I'm not disappointing anyone but myself. Basically, I make a bunch of excuses. Because of this, I tell people. It may just be my husband, but usually I'll put it on social media somewhere or tell my friends. I also run accountability groups from time-to-time, so if you want to be involved in this month's group to help yourself stay on track, send me a message or comment on this blog. Having another person or people to hold you accountable is a great way to stay on track.

4. Avoid alcohol during the week. If you avoid alcohol altogether, you don't have to read this whole paragraph. But if you like to have a drink at a holiday party or on Christmas Day, try to eliminate having alcohol during the week leading up to the event. I often find that when I don't have any drinks for longer periods of time, I feel less inclined to have one when the day of the event arrives or will limit it to a glass (or two) of wine. If it's a struggle for you to go an entire week without alcohol before a party, that may be another issue that needs addressed...

5. Stick with healthy foods as often as possible. Plan out your holiday events and try to stick to healthy eating as much as possible outside of those events. If you know you're going to a holiday party on Friday night, don't load up on pizza and Chinese and chocolate cake on Wednesday and Thursday. Stick to foods that make you feel good and have a balanced, but maybe a lighter, lunch on Friday. Going into that night, you won't be overly hungry and will be able to make better choices. And try not to partake in all of the office cookies/cakes/treats. You know that you're going to walk by them every day until Christmas, so bring healthy snacks from home to keep if your office or suggest that others in the office bring some in to share to balance out the sweets.

6. Practice portion control. I would suggest using a smaller plate and portioning out your foods when you're at a party or family dinner. If there's a food you really look forward to every year, eat it! Just don't fill your entire plate with Aunt Edna's casserole and eat nothing else. Eat some veggies or fruit and protein with have a small portion of that casserole. Your stomach will thank you later.

7. Above all, give yourself some grace. Let's say you do have nothing but junk at a holiday party - it's okay! Life seriously will go on and one night is not going to kill your health or fitness. It may not feel great when you go for your run the next morning, but seriously, do not beat yourself up. I have a horrible habit of doing this and I've really worked to knock it off over the past few months. You're not going to be perfect any other time of the year, so why expect perfection during this time of year?

I hope you'll find a healthy balance and can enjoy the holiday season. Feel free to share any other tips you have - I'd love to hear them!