Here it is again - the season of holiday parties, daily treats at work, entire days based around food and family. It is easy to fall prey to the holiday season and completely put your goals on hold for the next 30 days. Instead of stressing yourself out before each holiday event or even avoiding social events altogether, we have some helpful tips to keep you on track through the next month.
Keep Up Your Routine
This applies to both your workout and nutrition routine! It is easy to let one day of splurging or a night out to cause you to throw your routine out the window. If you typically meal prep, make sure to make time for that each week. Having prepared meals ready when it’s mealtime can help you avoid one cheat meal spirling into a week of unbalanced meals. Also, don’t change your eating habits to accommodate a big meal. Skipping a meal beforehand or fasting the next day can be a bigger set back than the extra calories you consumed. Keep eating in the consistent and mindful matter that you typically do.
In that same vein, make sure your training routine isn’t taking a backseat for the next month. When it’s cold and dark after work, it is very easy to slip into the routine of going home, getting into comfy clothes, and not going to the gym. One great trick is to pack your training bag the night before with everything you need so you can go straight from the office to the gym. If you keep up your weekly training schedule, you won’t be kicking yourself in 2020 when you have to play catchup.
Make Sure Your Plate is Colorful.
And I don’t mean your dinnerware. I am talking about vegetables, people! Vegetables provide lots of micronutrients and fiber to help you feel full. Eating a cup or more of veggies at each meal can keep you full longer. Vegetable fiber can also increase your metabolism, decrease your risk of heart disease, and lower inflammation and risk of cancer. Aim for 50% of your plate to be filled with vegetables when going through the buffet.
Don’t Forget to Drink Water.
The adult human body is over 60% water. To keep your organs working and functioning, water is a necessity. During the summer months at Heavy Metal, we go through about 12-15 gallons of water a week. That reduces by ¼ during the colder months. Athletes think because they aren’t actively sweating they don’t need as much water. This is 100% false. Your body needs and uses the same amount of water in the winter as it does in the summer. Staying hydrated in the winter helps your immune system, keeps your skin glowing, and gives you more energy.
Drinking ample water will also help you fight winter weight gain. Drinking a glass of water before a big meal helps you pace yourself. You are also less likely to aimlessly snack if you are drinking enough water each day. I even add flavor to my water during my workday if I notice I am feeling hungry for no reason. I personally love TrueLime powders. They are < 5 g of Carbs per pack, have a large selection of flavors, and tasty.
Eat Until You’re Satisfied - Not Stuffed.
It’s easy for our eyes to be bigger than our stomachs when we are surrounded by our favorite foods. Eating to the point of feeling stuffed is counterproductive to most athletes’ goals. Pace yourself and enjoy the moment with friends and family. Take your time during your meal, slowly chew your food, and drink some water between bites. Also, give your stomach 5 - 10 minutes before getting seconds. This will give your stomach and hormones time to convey your true level of satisfaction to your brain so you won’t end up feeling overly full and sick.
Lose the Guilt & Stress Related to Food!
When you understand nutrition and how to properly fuel your body, it is easy to feel guilty when indulging in your holiday meals. Tacking on the extra stress of guilt to your holidays will not help you stick to your plan and meet your goals. Typically, this does the complete opposite and causes athletes to spiral back into bad habits. Balance is essential to being a healthy human. It is completely acceptable and encouraged to enjoy your holiday meal times with your family and friends. Be mindful of your eating and realize that having one poorly balanced day will not kill every bit of effort from the previous six days!