Holiday Tips, Planning and Research
Thursday, December 13, 2018
Often times the holidays aren’t met with as much enthusiasm, especially for those of you whom are embarked on a weight management journey. But you should not despair! The holidays do not have to be reason for stress, anxiety, or destruction of your goals!
Like every holiday tipster article or post, I am going to preach the same: SIMPLICITY. The holidays do not have to be the KISS of death for your weight loss goals. In fact, they can be the K.I.S.S. of success! Keep It Simple Silly! I’m going to give you some really basic and simple tips to help you stay focused, underwhelmed, and on track with your weight goals through the holidays.
THE LITTLE THINGS.
- Get extra movement in. I’m not talking about long one to two hour long workouts, with high calorie burns. I’m talking about going for a quick 10 minute walk a couple times a day, taking the stairs instead of elevator, park farther away. That extra movement can be a reset for your brain and get energy flow going through your body. We have less of a tendency to reach for treats high in sugar for a pick me up if we move. The metabolic spike, in combination with fewer treats, can help you stay on calorie target.
- Pack your food! If you work and typically eat out, packing your lunch can be a calorie saver! If you are going to have a slew of holiday errands to run, make sure you are packing some snacks to get you through. Candy bars at the checkout, or a high calorie holiday drink at the coffee shop tend to get really tempting when running on empty.
- Get twice as many veggies as fruit each day. This will help you fill up with high fiber, low calorie foods that keep that palette craving the good things and not craving all the sugary bad things.
We know that the holiday comes complete with extra social gatherings, family get-togethers, and office parties. So plan accordingly! Make room for a few extra calories during your event by getting a little more movement in, being more mindful of what you are eating earlier in the day, and decide what is a treat you don’t want to forego and which you are perfectly fine saying “no” to. While many of us have a strict mindset of absolute abstinence from anything “bad”, many of us also don’t know what that means if we do deviate. It’s ok to move on and move forward. And planning on a treat is a great way to make sure a holiday party of indulgence doesn’t turn into a holiday season of indulgence.
Take a look at recipes for common holiday fare so that you are aware of the nutrient impact they will have on your daily calorie consumption. There are hidden sugars and fats in so many of these foods. Knowledge is power and knowing when to “pass” or take smaller portions of certain foods can help keep you on track! For example, the average piece of pumpkin pie is 284 calories, while a piece of apple pie is 370. That calorie difference doesn’t seem significant, right? But when you see that pumpkin pie is 11 g of fat, 19 g of sugar, and 5 g of protein, while apple is 19 g of fat, 62 g of sugar, and 4 g of protein, your choice may be obvious. This research tactic can make the difference between success and failure.
Implementing a few simple things can really keep you focused, on track, and successful during this holiday season. Remember that during this time maintaining weight is a great accomplishment.
Kim Elsing Greater Green Bay YMCA
Certified Personal Trainer, FNS, Nondiet Weight Management Certified, Trained in Holistic Life Coaching through GAHP (Global Association of Holistic Practictioners)