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Summary
On episode 289 of 40+ Fitness, Coach Allan shares strategies for making it through the holiday season without losing the health and fitness progress made throughout the year.
He points out that most people gain weight during the holidays and only feel the effects when January hits. His angle is not to avoid the season's food and celebrations, but to plan for them so they don't set you back.
He walks through practical tactics for parties, meals, and drinks, then ties it back to the real point of the season: spending time with friends and family, not stressing over food.
Links
- https://40plusfitness.com
Key Takeaways
- Pre-fill your tank before an event. Drink water and eat something with healthy fat, fiber, and a little protein before a party so you arrive satiated. You'll still taste the pie and the eggnog, you just won't binge on them to satisfy hunger.
- Use mini portions instead of skipping foods. Cut yourself a smaller slice of pie or a smaller scoop of casserole rather than either refusing it outright or taking a full serving. You still get to enjoy the food and honor the person who made it.
- Slow down while you eat. Take a small bite, talk, then take another bite instead of eating continuously through the conversation. Your body's satiety signals need time to catch up, and slowing down also makes you enjoy the food more.
- Pad alcohol with water. Alternate a glass of water with each drink and take time to actually taste what you're drinking. It keeps you hydrated and helps you handle the alcohol better over a season with more parties than usual.
- Add a bit more movement, not more tracking. Allan doesn't believe you can out-exercise a bad diet, but walking the neighborhood to see lights, strolling the mall, or taking the family caroling burns a few extra calories and keeps the season from being sedentary.
- Plan ahead for events you know are coming. If you know a party or gathering is on the calendar, decide in advance how you'll handle it (pre-filling, portioning) rather than reacting in the moment.
- Make the season about people, not food or guilt. The point of Thanksgiving and Christmas is celebrating with friends and family. Don't turn it into a season of stress over every bite or a season of restriction that makes you feel deprived.
- Do no harm, not perfection. The goal through the holidays isn't to lose weight, it's to get through the season without undoing what you built all year, so you start the new year even instead of playing catch-up.
“The best way to have your cake and eat it too is to eat it very, very slowly and enjoy each and every bite so that it matters.”
Coach Allan Misner