As we are in December, holiday parties, Christmas/etc, New Years and more, can mean a lot of food, high energy foods, and for some a lot of alcohol. This is usually super fun, but I also know a lot of my clients are working on their health goals or working through a protocol with heavy dietary changes. So how do you work on your goals into holiday feasts?
When you’re working on a fat loss goal or restricted protocol diet, it can be incredibly hard to stay on track - which is why so many fall off the wagon and give up. There’s so much mental prep and fighting with your brain to put aside sugary and salty cravings. However, having a really solid plan with food and exercise can help take the pressure off. Decision fatigue and leaving things until the moment you’re hungry only provide the opportunity for you to go off track. So, by making a plan with your health practitioner you can remove those opportunities and stick to your goals for your future self.
During the holiday season, this becomes slightly more difficult as you can't pre-empt exactly what's going to be served and of course you still want to be involved! Food is a naturally social activity and so vital in the holiday period. I've put together some tips to help you nagivate this season...
Keep drinking your appropriate water intake (2-3L) daily
Opt for low energy alcohol or soft drinks/kombucha if you can
Reach for the proteins and vegetables first! Fill your plate with the good stuff before adding the carbohydrates that suit your goals
Eat mindfully - eating too fast can cause you to miss your natural full cues so take your time eating the meal and really tune in to your body.
Take a little 10 minute walk after meals - avoid the food coma by getting some light movement in post meal, this also helps to balance your blood sugars.
Portion your desserts. No-one wants to miss out on dessert, naturally, but we can include these things mindfully and not overindulge.
Find a support buddy to help you throughout the day if you need it.
Lastly, and most importantly, remember - it's only one day. You can get back on track the next day (or week). This is not the end of the world. One day out of 365 will not ruin all the work you are putting in, or will put in. The holidays and time with family should not be overshadowed by food fears or overly negative thoughts around food, so if you are worried about this - get in contact and we can make a plan!
Happy Holidays! xx
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