The holiday season can often be challenging for those seeking to maintain or lose weight. I can tell you there are 8 easy ways to stay “fit” without compromising your health goals.

1. Prioritize Sleep

As you probably know, I’m all about sleep and encourage my clients to prioritize a good night’s rest, too. Adequate sleep is crucial for weight management and overall well-being. During sleep, your body regulates hormones that control appetite and metabolism. Aim for 7 to 7.5 hours of quality sleep each night, especially during the hectic holiday season. Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is conducive to rest. 

2. Stick to Your Exercise Routine

Movement is essential for weight loss and maintaining muscle mass. Making sure to get in small bursts of exercise even on the busiest of days will leave you feeling good and fit. Whether it’s a brisk walk, 10 push-ups, getting up and down from the floor without your hands 10 times, or a group fitness class, exercise needs to stay in the “must do” part of your day. 

3. Resist the Temptation of Excessive Gift Giving

Now is the time to set your budget now for gift giving. We all can get caught up in purchasing presents, leading to unnecessary spending and stress. Set a budget for gifts and stick to it. Focus on meaningful gifts that align with your values and avoid impulse purchases. Consider experiences or homemade gifts as alternatives to material possessions. The best gift I ever received was a game my family still plays, Family Time! (Thanks Leslie! ❤). I’m also offering gift certificates to my programs this year so you can share the gift of wellness with your family and friends. 

4. Prioritize Protein

Protein first! Protein is essential for satiety and muscle preservation. Aim to include a source of protein in every meal and snack. This can help you feel fuller for longer and reduce the likelihood of overeating. Incorporate proteins like chicken, fish, tofu, beans, and lentils into your holiday meals and snacks. I even carry a protein stick in my bag to stave off cravings and fatigue when I’m out and about. 

5. Mindful Eating and Portion Control

The practice of mindful eating can change our ability to recognize hunger over cravings, a key component of weight gain. We can practice eating mindfully by sitting at the table and focusing on the act of simply eating and chewing our food completely. And don’t forget to leave the devices aside during mealtime.

6. Stay Hydrated

Drinking plenty of water throughout the day can help you feel full and avoid overeating. Carry a reusable water bottle with you and aim to drink at least 8 glasses of water daily. At those holiday parties, choose sparkling water (with a lemon or lime) over alcohol to stay hydrated and well-rested. 

7. Plan Ahead

(Meal) planning ahead can help you make choices that align with your wellness goals during the holiday season. I like to eat a filling snack before any party and limit alcohol to fully enjoy connections with others at holiday gatherings.  

Start now to learn the magic of meal planning in my Concierge Small Group Wellness Program or learn about my New Year’s 8 Weeks of Wellness to discover the easy way to meal plan (and so much more). 

8. Don’t Beat Yourself Up

Stop the shame associated with food! Now, in midlife, we MUST, I mean MUST stop the madness that what we eat determines the shape of our bodies. The math doesn’t work for “calories in calories out.” Contact me if you want to chat about how and why. If you slip up and indulge in unhealthy foods, don’t beat yourself up. Focus on getting back on track with your healthy habits. Be kind to yourself and remember that one slip-up doesn’t define your progress.

By following these tips, you can navigate the holiday season while maintaining your weight goals. Remember, it’s about balance and enjoying the festivities while making mindful choices.