10 Tips to Stay on Track over the Holidays

As discussed in Episode 17 of the Wise Eats Podcast:

Here are some tips to help you stay on track with your fitness over the holidays. And in case any of you are wondering, I’ll be doing every single one of these tips this Thanksgiving. Not just whistling Dixie over here!

  1. Go for Walks – First thing in the morning and after meals. This is one of the easiest ways to combat overeating and put those extra calories to good use! Walking offers so many health benefits like promoting digestion and helping send a signal to your body that you’re done eating. It also gives you the opportunity to connect with loved ones and get some exercise in the process.
  2. Lift Weights – A good weight training session will ensure that your Thanksgiving calories are put to good use by increasing your strength and boosting your metabolism! I’ll be lifting intensely in the days and minutes leading up to Thanksgiving for sure! Before you decide to do a bunch of cardio to make up for your Thanksgiving celebration, I recommend that you lift some weights instead, which will put those calories to much better use!
  3. Get Good Sleep – Sleeping well the night before can help reduce cravings and keep your metabolism firing on all cylinders.
  4. Reduce Stress – Hopefully, the holidays are a time for fun and relaxation for you, but if they just leave you feeling stressed, I get it! Do some journaling, deep breathing, meditation to keep your emotions controlled and set your intentions for the day by focusing on gratitude and all the positive things about the holiday experience.
  5. Eat Breakfast – Starving yourself leading up to the big meal can lead to binging. Keep your energy levels stable by having a healthy breakfast and then portioning your Thanksgiving meal appropriately.
  6. Bring a Health Dish to Pass – This guarantees you will have healthy options at the dinner table to choose from.
  7. Pick Protein over Fats – Eat more lean meat and veggies and have less gravies, casseroles, snacks, and desserts.
  8. Eat Slowly & Thoughtfully – Enjoy your food, don’t just gobble it down. Take time to enjoy the people around you. Avoid the area where the food is after you’ve eaten so you’re less likely to overeat. Watch your portions and try to avoid going for seconds – I know, easier said than done! 8 in 10 Americans agree that they enjoy leftovers more than the actual meal itself.
  9. Stay Hydrated – One of the best tactics you can use to avoid overeating. I drink water with every meal to help bring on the feeling of fullness.
  10. Avoid Liquid Calories – Alcohol used to be a staple of every holiday for me, and I’m not alone. A survey of Americans found that 63% plan to drink wine with their Thanksgiving dinner, 19% plan to drink beer, and 10% plan to have mixed drinks. That means 92% of Americans will consume alcohol on Thanksgiving! I find that stat hard to believe, but maybe I’m living in a fantasy world. Alcohol, Egg Nog, Soda should be off limits! Stick with water and coffee! You’re far more likely to retain your calories as body fat when you’re throwing in alcohol on top of the food.

Here’s a bonus tip: Enjoy the holiday! – Don’t get too worked up about your fitness goals. It’s a special time, so enjoy it! Keep your goals in mind, but don’t obsess over them. Let loose and enjoy yourself.

Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for reading, Happy Thanksgiving, and make wise choices!

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