With non-stop parties, gift shopping, and travelling, the holidays can be a trying time for many of us. And when you are trying to stay on a relatively healthy track, the season can definitely bring on its share of challenges. Tempting seasonal sweets and little time for workouts will test your willpower and motivation. However, sticking to your weight loss and exercise goals doesn't have to be challenging. Nutritionists and fitness trainers explain that there are tonnes of easy tips and tricks available, which can ensure you stay on a healthy path all season long. To kick off the festive season right, here are some expert-approved nutrition and fitness hacks to follow.
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Involve your family in your exercise routine
“The holidays are a time to spend with your family, so try to involve them in your fitness routine,” says dietitian Natalie Rizzo. If you love activities such as yoga or spin, offer to take them to a class with you, she suggests.
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Pack healthy snacks with you
“Eating healthy snacks throughout the day prevents you from overeating at parties and holiday meals,” Rizzo explains. “If I have a long time between lunch and dinner, I make sure I nosh on a snack to hold me over,” she adds. Enjoy veggie sticks with hummus or a handful of nuts to for fibre and protein to keep you full and your energy up.
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Make a schedule
“It’s important to make a schedule for yourself during the holiday season,” suggests dietitian Gigi Rubin. Having a schedule of when you can work out and when you can prepare meals can help maintain the waistline you worked so hard for all year.
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Bring a healthy side dish
“If you’re going to be a guest at someone’s home for the holidays, offer to whip up your favourite healthy side dish,” Rubin suggests. This way, you know there is something served that helps you stay on track, she says. Some ideas are roasted Brussels sprouts and sweet potatoes or a pomegranate and kale salad.
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Stay hydrated
“It’s important to stay hydrated during the holidays,” Rubin says. Not only will maintaining your water intake help keep hunger at bay, but she says it will also help your skin fight off inflammation and effects of aging as well. Not a fan of plan 'ol H20? Add fresh fruit to your water bottle to sweeten it up naturally or go for soda water to get the refreshing fizz.
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Make sure you're well rested
“The holidays can wreak havoc on your sleep-wake cycle, which in turn can have consequences for your weight management goals,” explains nutritionist Lindsey Toth. To help keep your sleep on track and your body in sync, it’s important to establish a good bedtime routine and stick to it.
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Savour every bite
“You’d be surprised how slowing down your eating allows you to feel fuller sooner,” says dietitian Rachel Fine. Eating too fast is an easy way to pack excess calories, she adds. Be sure to also take sips of water in between bites to help your mind catch up to your body. Sometimes, your mind needs a few minutes to realise that you're full and don't need anymore food.
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Choose your beverages wisely
“Juice, soft drink, and alcoholic beverages are high in kilojoules and sugar, and provide little fulfillment,” suggests dietitian Edwina Clark. If you choose to drink, she advises keeping it simple and skipping the fancy cocktails. Go for brut or extra brut champagne or any of these low-kJ alcoholic beverages. You also want to skip sugary seasonal coffee drinks, like peppermint hot chocolate and gingerbread lattes-they're full of empty kilojoules.
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Avoid stress eating
Stress is one of the biggest triggers for mindless eating, especially during the holidays when many tempting sweets and heavy dishes are around. “Most weight gain that comes out of the holidays actually comes from stress eating,” explains dietitian Fiorella DiCarlo. Practice self-care by reserving a few minutes each day for yourself to take a walk, read a book, or take a hot bath-anything to get your mind off of temptations.
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Choose immune-boosting ingredients
“Ginger, turmeric, garlic, and onion are known for their immune-boosting and medicinal benefits,” says nutritionist Jillian Kubala. Ginger contains compounds such as gingerols and volatile oils that help reduce inflammation and boost immunity, she says. Incorporate these ingredients into your dishes to prevent catching a cold or the flu.
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Grab a workout buddy
“Get an accountability partner and share fitness goals in order to motivate each other,” says cycle instructor Marisa Kochnover. Even if your friend doesn’t share the same goal, you still can hold each other accountable.
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Move every day
Even if you can't get a serious sweat session in, be sure to stay active throughout the day. “Get five, 10, or 20 minutes in, and your body-and mind-will thank you,” says pilates instructor Amy Jordan. Choose something you enjoy such as a long walk, a hike, a short swim, or even a dance class, she suggests.
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Change up your workout routine
Over time, your body can get "used to" your exercise routine, and the same workout won't feel as challenging. “Trying something different will challenge your body in a new and healthy way,” says fitness trainer Lisa Corsello. Sign up for a new fitness class you haven't tried or join a friend on their workout. It will help keep your routine fresh and your mind more engaged.
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Squeeze in a workout, even if you feel unmotivated
“Once you start allowing yourself days off, you will lose the motivation to hold yourself accountable,” says personal trainer Cat Kom. Korn suggests exercising during the times you are the least busy such as early mornings. That way you have nothing preventing you from working out, she adds.
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Own your schedule
“Take ownership of your schedule, eating, and fitness,” says fitness instructor Heather Stevens. If it’s important to you, then act like it. It’s equally important to be honest with yourself about your slip-ups too and to have a back-up plan for the future.
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Don't be afraid to work out at home
“If you can’t get to a gym, look to perform HIIT workouts at home,” suggests personal trainer Aroosha Nekonam. A bodyweight circuit or hill sprints can be a simple but effective way to stay active, increase your metabolism, and maintain your fitness and body composition better over the holidays.
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Add NEAT exercises to your routine
“Maintaining regular daily activity levels through NEAT (non-exercise activity thermogenesis) can help increase kilojoules burn and keep weight more stable at a time when kilojoules intake may be higher,” Nekonam says.
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Add the right fitness protocols to your routine
“If you are less able to train, switch to a full-body workout protocol such as the German Body Composition, which is a style of strength training in which you do a set of one upper-body exercise and one lower-body exercise," Nekonam says. This form of training gives you maximum kilojoules burn and boosts your metabolism. Nekonam advises doing this workout three times a week to see results.
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Offer to help clean up the kitchen
If you're at a party and want to avoid going back for seconds or noshing at the dessert table, you can ask your host if they need help around the house. “When in doubt, offer to help clean in the kitchen,” explains celebrity trainer Ashley Walter. Believe it or not, cleaning burns up to 417kJ (100cal) per hour, she says.
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Plan your 2019 goals early
“Instead of waiting for the holidays to be over, make a plan now,” suggests Evie Fatz, a certified strength and conditioning coach. This will help you stay focused during the holidays and give you something to look forward to in the New Year.
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