Thanksgiving has passed and the scale is reading high. Hopefully, the holiday was enjoyed and the spirit of grattitude continues. Don’t tell yourself that you “over-indulged”. Instead, appreciate the meal and the social gathering. Proceed with your diet plans as usual.
The holidays can be a time to slide wildly out of control, or they can be a time of careful celebration. Proceed with wisdom and restraint, but enjoy the opportunities to gather (especially in light of our prolonged isolation in light of COVID-19). There are simple things that will keep you on track through the holidays.
Strive to be hypocaloric. I choose not to use the term “diet” because diet should be your overall eating plan and habits. A hypocaloric diet is one in which you seek to be in an overall caloric deficit (i.e., calories in are less than calories out). Try to lose body fat over the holidays, but settle for stability. That is, eat less as though you are trying to lose body fat and accept that the occasional “indulgence” will not have a devastating effect on your plan. Limit the meals that exceed your planned calories and offset these my cutting back on the other meals of the day. In other words, don’t make over-indulgence you diet for the holidays. Enjoy the foods and the occasions, but do so wisely.
Exercise. Don’t allow the holidays to be an excuse for not exercising. Have a plan and stick to it. There is always time to exercise, if you use your time wisely. Travel will likely be restricted and the availability of gyms is unstable presently in some areas, but this is not an excuse to neglect exercise. There are countless alternatives to commercial gyms. Many invested in COVID home gyms. Are they using them?? Body weight exercises are always possible. HIIRT and HIIT make training time-effective. Know your goals and have a plan.
Physical Activity. Be active. Get outside as much as possible. If weather doesn’t permit, dress for the weather. Take the dog(s) for more frequent walks. (We have two dogs. Neighbors assume they don’t get along because I walk them on at a time. They get along fine but two walks—somedays four—doubles the activity I get walking them. The calories add up.) If you don’t have pets, walk alone or with a significant other. Fresh air, as well as, the energy cost of walking is beneficial. Even if you “do cardio”, add in more physical activity during the holidays. This is not intended to improve cardiorespiratory endurance and heart health—that should be included in your exercise plan. This is movement for the sake of general health and caloric expenditure. It doesn’t have to be walking. Just move!
Make wise decisions. There will be ample opportunity over the holidays to eat crappy foods. Don’t. Eat the desserts that you love and will leave you satisfied and without guilt. Avoid cheap processed snacks and desserts. Eat what tastes really good. Eat with limitations. Have control and don’t deny yourself enjoyment. Be mindful of portion control and the long-term strategy.
Limit alcohol. Alcohol can be consumed mindlessly during the holidays—especially at social gatherings. Consider the calories in your drinks and choose those with fewer calories (e.g., session-style beers and avoiding mixed drinks). Drink slowly. Drink what you enjoy because you enjoy it. Don’t drink in excess or when you are not enjoying the taste. Savor the flavor.
Make the holidays memorable rather than regretful. Progress is long-term. Plan accordingly.
Be your best today; be better tomorrow.
Carpe momento!