You CAN have holiday dinners, eat the treats, go to the parties – and stick to your program!
When you’re trying to lose weight, there are challenges all year long,but the holidays are tough.
So how can we get through the holidays while still losing weight?
Or at least not gaining weight?
You can still be a normal person, you can still socialize, you can still have some treats, you can still
eat the meals with your family, but you also can stick to your goals.
But I know for a fact if you don’t have a plan and you gain a couple extra pounds, it may not seem like a
big deal, but the years go by and then pretty soon it is a bigger weight gain than you anticipated.
The most straightforward answer is to make sure you aren’t eating in a calorie surplus every day.
One or two days of over eating could be considered a refeed, if you’ve been in a calorie deficit up to this point.
And refeeds are useful tools for fat loss. But weeks of refeeds? That’s not a good plan.
As Halloween approaches,a lot of people will put their fitness goals on pause because they know there’s
a lot of challenges coming up as life gets busy during the holiday season.
But if you’re not careful,all the progress that you’ve made during the year up to this point could be lost
during the last three months.
So if you want to navigate the holidays and still lose weight – or at least not gain weight – you probably
need to do at least one of these things.
If you’re already tracking your food and using macros, double down on the tracking.
If you bite it, write it!
This includes what you drink if it has calories.
Don’t skip meals, but do plan ahead.
You might need to modify meals later in the day to make room for those extra calories.
3)Protein & Calories
Prioritize hitting your protein and overall calorie targets.
The holiday treats are going to throw off your carb and your fat numbers.
But if you focus on your total calorie intake, that will help you from going too far off.
4) Portion Sizes
If you’re not tracking but are maintaining your weight with your current eating habits, make
your regular portion sizes a little bit smaller to make room for the treats.
5) Protein Early in Day
Going to a holiday party?
Social eating is usually dominated by carbs and fats.
Make your earlier meals that day mostly protein.
6) Water and Sleep
Water and sleep.
Okay, I know the sleep thing can be a hard variable to control, but you can drink more water!
7) Pay Attention
If you’re able to do it,weigh yourself most days so that you can keep track of what’s going on.
If your weight starts to creep up for two days in a row, then you’ve been eating in a surplus.
Expect a bump after a day that you lift or after a high carb meal, but that’s just water and it should flush out
in a day or two.
This is just a quick list to give you some ideas.
I know it’s not complete. If you’ve got a good tip for how to navigate the holidays, please drop it in the comments!
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Hi! I'm Tammy! I was a busy, stressed, and unhealthy teacher until I decided to take control of my health. I did not become an athlete until I was in my 50's!
I earned personal training and fitness nutrition certifications, then retired from teaching to dedicate my work life to fitness education for other busy women over 40.
My results are obviously not typical because most people don't train to compete as a bodybuilder.
But I believe everyone can make positive changes with healthy habits! Each of us has a unique combination of strengths and challenges that need to be considered to customize a program that will work for us. Science-based principles, flexibility, and consistency make all the difference.