No More Excuses!
It is that time of the year again, a time for eating, drinking and being festive! Don’t feel that you have to avoid your friends and family this season to stick to your fitness goals, you can still enjoy the holiday season without overindulging and winding up with an extra 10 lbs going into the New Year. Here are a few strategies to help you cope this holiday season.
Excuse #1: The food looks and tastes so good! How can I resist?
I will not lie to you, the food will look and taste amazing however, how will you feel after you eat it all? Imagine yourself overindulging. How do you feel afterward? Was the taste really worth it? Could you have received the same pleasure with a smaller amount? Take a few seconds to think of how you will feel before caving in to the sweet tray!
Excuse #2: It’s a special occasion. It only comes once a year.
The holidays only come once a year, but the parties, events, and gifts of food never seem to end! Stop and decide which ones are really worth the splurge. When you decide to have a splurge, make a point of getting in an extra cardio session and sticking to your diet during the day. This way you will less likely have the urge to devour the entire plate of Mom’s Pecan pie!
Excuse #3: Everyone else is eating. The hostess will be offended.
Just because everyone is eating does not mean that you have to eat everything too. Trust me; the host will not be offended if you decide to choose smaller portions.
Excuse #4: I should offer desserts to the company in my home.
Keeping your favorite desserts at home usually spells trouble. When treats are in the house, you are more likely to devour the dessert, rather than treating your guests. Therefore, keep some low fat, low-calorie alternatives on hand.
Excuse #5: I’ll get back to my healthy eating plan tomorrow.
This thinking is okay, as long as it is realistic. Make sure an occasional splurge does NOT become a repeated excuse (or turn into “next week” or “next month”).
Putting It All Together…
The best defense against holiday eating disasters is a combination of both planning and strategy:
1. Take inventory. Identify all the situations that make it difficult for you to eat healthy during the holiday season. Is it office parties? Food courts at the shopping mall? Family gatherings? Extra baking and cooking at home?
2. Plan a system of attack. For example:
• Bring a low calorie appetizer to the office party.
• Don’t go shopping on an empty stomach.
• Use healthier substitutions and make a low-calorie, low-fat dessert for the family gathering.
• Budget calories throughout the day, so you can afford to spend a few more at the party.
• Burn extra calories in a longer-than-usual exercise session. Some research shows that adding just 10 more minutes of High Intensity exercise to your usual workout can stave off holiday weight gain.
• Stay focused by getting 7-8 hours of sleep nightly.
3. Remember to reward. Making it through the holidays can be hard work. Establish a reward system to stay motivated along the way. Deposit a pre-determined amount of money (the amount should be based on what you can financially afford) in a jar every week that you are able to follow your healthy eating plan. Then after the holidays—when the sales are big—go out and buy something special just for you!
4. Stay positive. Everyone makes mistakes, so there will be times when even the most disciplined person will slip. Don’t worry or stress during these mishaps—it is critical to get back on track. Staying positive is half the battle.
Remember; be armed with a good plan and a positive attitude!
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