Every holiday we decide that ‘this is the year I won’t gain weight’ during the holidays. And every year, we get to the holidays and within a day, we are so off our routine we revise our plan to ‘maybe it won’t be as bad as last year’?
Maybe we need to do differently this year is to make the plan a little easier.
First off, follow the 80/20 rule – 80% of the time you are doing according to plan, 20% is wiggle room, and it should always be like this – holidays or not. The biggest mistake people make with holidays is that they skip meals to save up for the big dinner. This actually sets you up for failure before you got to the table! Your will power will disappear and your stomach will feel like a bottomless pit. This year try eating smaller meals every 3-4 hours. Try a vegetable salad or medley or sorts as an afternoon snack – it will fill you up but won’t add a lot of calories. Eating regularly will keep you from eating too much at dinner.
Secondly, choose more veggies (green and leafy greens) and lean proteins over more starches and desserts. Yes, you can leave room for some dessert (this is that wiggle room), but counterbalance it with veggies and protein at the main meal. If you are cooking, try altering recipes to use less butter, less cream, and less sugar. Add a new tradition of a new salad or vegetable entree. If you are going to someone else’s house, offer to bring a grilled vegetable platter for an appetizer or the main meal. At least you know there will be one healthy option on the menu!
With the holidays fast approaching, stop worrying about your weight, and start with a newer outlook – the 80/20 plan. Eating smaller meals regularly. Focus on veggies and lean proteins. And give yourself some room to add in some bites of treats, but only if you ate your veggies!
Joanna K Chodorowska, BA, NC, TPTH is a holistic sports nutrition coach and multidimensional healer helping you find balance and whole body health using real foods, Path To Heal energy work and essential oils.
Joanna provides her clients with realistic, real foods, movement therapy and stress management options that fit into their busy lives. Joanna helps clients find the way to self-love, self-acceptance and a life of joy honoring their needs, body, mind and soul. Nutrition for body, mind, spirit, and sport. For more information, please visit www.nutrition-in-motion.net.