The holiday season can quickly derail your healthy habits if you’re not prepared.
Research shows there’s a connection between the holidays and overeating that leads to weight gain, but smart eating and exercise may help counteract those negative effects. However, busy schedules this time of year often put your well-being at the bottom of your priority list. That’s why it’s crucial to implement a few simple, effective strategies to help stay on track — without restricting yourself or skipping out on the festivities.
We chatted with experts on how to feel your best this holiday season and still keep your health in check. Take a look at their advice below:
1. Go into the season with specific intentions in mind
Set a few healthy intentions before the holiday chaos commences. Is your goal to drink fewer cocktails this season? Limit yourself to one dessert at each party? Exercise three times a week? According to Lindsey Treadway, certified personal trainer and owner of Burn Boot Camp in Ashburn, Virginia, creating goals and reminding yourself why you want to stay on track is key to staying motivated when you feel overwhelmed.
2. At parties, fill up on the most nutritious options first
Instead of hovering over the cheese platter right away, look for some of the healthier options when you first arrive, suggests Jennifer Glockner, a registered dietitian and nutritionist and creator of Smartee Plate.
Glockner advises filling at least half your plate with fiber-rich fruits and veggies, which she said can help keep you full and curb overeating. The rest of your plate should be one-quarter protein and one-quarter grains. If you finish your food and want something else, go ahead and grab your favorite holiday treat so you don’t feel deprived, she explained.
“If you’re going to indulge once or twice, enjoy it and don’t feel guilty,” Glockner said.
3. Drink more water
Carry a reusable water bottle with you and make a point to refill it often throughout the day. Not only is adequate hydration key to keeping your energy up throughout the day, but Glockner said it’s also a great way to prevent overeating. Preliminary research backs this up: A study from the journal Obesity found that drinking two glasses of water before meals can help you feel fuller and consume less food.
4. Exercise in the a.m.
Scheduling a morning sweat session — before the day’s inevitable distractions and commitments arise — is key to ensuring your workout gets done. Plus, “starting the day with a metabolism-boosting workout helps us to burn more calories throughout the day,” Treadway said.
Not only that, but morning workouts energize both your body and brain, which could help you be more focused and productive at work, Treadway added.
5. Pack healthy snacks for the office
To avoid the influx of holiday treats in your workplace ― which Glockner noted are often filled with unhealthy fats and added sugars ― bring your own healthy alternatives. Pack a bag of homemade trail mix (try cashews, almonds, unsweetened shredded coconut and dark chocolate chunks) or sliced apples with cinnamon.
“Treats won’t be as appealing if you’re not super hungry,” Glockner said, “and [your] healthy snack might be just as yummy.”