Mindy Irish | NASM CPT | BS Physical Education | Online Fitness Coach
I wrote a post of this nature about four years back and I’ve since revamped it now that I’m further along in my own journey. If you get nothing else out of what I’ve written, just remember to stay mindful of what you eat this holiday season. For me, going mindless on autopilot is the quickest way for me to pack on the pounds! Don’t make this harder than it is. Stay present and you’ll be full steam ahead!
1. Staying the course of your rhythm is your best option. When planning your weekly to-do list and 
agenda, make special note of the parties you’ll attend. I find it worthwhile to do my best to keep my activity and training on track as much as possible in this season and also choose whole foods for the times up to and after a party so I’m able to enjoy fun fare while I’m there. If I know a big dinner or event is coming, THIS is the time that my training and cardio need to stay intact to account for any extra foods I’ll be eating at the events. Stay the course!
agenda, make special note of the parties you’ll attend. I find it worthwhile to do my best to keep my activity and training on track as much as possible in this season and also choose whole foods for the times up to and after a party so I’m able to enjoy fun fare while I’m there. If I know a big dinner or event is coming, THIS is the time that my training and cardio need to stay intact to account for any extra foods I’ll be eating at the events. Stay the course!
2. Decide ahead of time how you will eat at the party. Is this a planned indulgence in your 80/20 or 90/10 balance or is it an aim to stay on your regular, whole-food balanced plan? Will you choose to have a dessert or a special drink? You’d be surprised the impact it can make when you go in to an event with a plan vs. eating on impulse. Make a decision and just know before you go! As I said above, staying mindful is key!
3. If it’s a holiday dinner party, maybe your only one for the week (like Thanksgiving), then enjoy! Plan ahead for it and keep the diet tight and on plan days and meals before and after that date. Eat your meals as usual the day of and after the party (if it’s not too late) so you don’t go in to starvation binge mode at the event because you have not eaten all day. Some people even like to show up with a half-full stomach so they don’t overeat. Regardless, enjoy the meal guilt-free!
4. Enjoy the array of foods, as this is a special occasion and not likely how you eat on a daily basis. If having a big meal, take one serving or sampling of each item that interests you. The creamier dishes and dressings I may steer clear of or serve myself a mini scoop since they’re so calorie dense. I find small scoops of the richer foods do me well and allow me to try a little bit of everything that interests me without too much of an extra caloric impact. I’m often overheard at a party saying, “Oh, I just want a taste!”
5. Eat slowly. Set your fork down between bites and focus on enjoying the company around you and the taste of each bite. After the meal, take time for your stomach to talk to your brain. Most of this special food is very rich with ingredients and it’s common you’ll get full on the first round. However, if you go back for seconds quickly, you likely will overeat and be stuffed (and uncomfortable) later. If after 20 minutes of thinking about it you find you’re still hungry, go back for seconds. Again, no one’s keeping track of you but you!
I heard a good concept on a podcast today. You know you’ve eaten enough if you can comfortably go out for a walk or run after you’ve eaten. If you’re so “stuffed” that your pants are tight, you’ve likely over eaten.
6. Alcohol! There are tons of effects of alcohol on the body, but something I read recently really hit home. Alcohol in itself can really make your evening special, but it’s the poor choices we make after drinking a ton {and losing our sense of reason} that usually send us in a downward spiral, not necessarily the alcohol itself. You are in charge!
7. Desserts, food trays, candy dishes, and treat trays! Sugar is what makes the holidays go round. It will be everywhere this season: in the teacher’s lounge, the break room, gifts you receive, the receptionist’s desk…you get it. Set your plan with sugar NOW. Will you practice a no-sugar policy except for that holiday event? Will you allow yourself one sugar item in the AM and one in the PM or just one daily? You can create your own boundaries and stick to them.
I practice a low-sugar lifestyle because with my thyroid disease I cannot tolerate too much sugar and maintain the look, energy level, and feel-good feeling when I’m eating large amounts of sugar. One practice I use is when I’m going to have a dessert at a party or event, I enjoy three bites because the first three bites are always the best. You get a nice taste, you get to enjoy the treat and just enough of it hits the spot. For me, anything more than that amount will likely send me to want to take a nap due to an insulin surge, so three bites is a good balance versus totally putting it off limits and heading into deprivation. This is how I’ve learned to keep the balance!
8. Snacking! This is what makes the difference between your progress, plateau, and downfall. If you go mindless from here until January 1, you WILL be one of those people to gain the Holiday 10. Showing up at every party eating what you want, walking by every tray or bowl with a handful, or filling plates without boundaries will land you where you don’t want to go. Again, just stay mindful and keep off autopilot.
9. Water up! Drink your water in full force this season to flush your system, optimize you
r digestion, and maintain higher energy levels . Keep your water bottle in sight and filled. It’s your secret weapon that will give you energy among all the events and help you rise and shine to tackle each day.
r digestion, and maintain higher energy levels . Keep your water bottle in sight and filled. It’s your secret weapon that will give you energy among all the events and help you rise and shine to tackle each day.
10. Taste is just one of our five senses. Feed your body with the sights, sounds, smells, and feel of the warmth of the holidays. Take in light shows, musicals and time with the ones you love. Shop for a tree among the holiday greens or go for a walk in the woods. Get outside and breathe fresh air. Try a new yoga class, an organized holiday run, or charity walk in your area. It does NOT have to be all about the food!
THE BOTTOM LINE: ENJOY the moment guilt-free. If you get off the plan you set, hop back on the next day. Do NOT get in the habit of punishing yourself with extra cardio, skipping meals, or majorly reducing calories the day of or days after a splurge. That is not necessary, nor is it healthy for your mindset, metabolism, and life patterns.
You’re human. Find your balance and let the past go. Many gals focus on maintaining where they are at this point on the scale versus trying to make tremendous progress on weight loss during the holidays. You want to enjoy this season with the good eats it brings and the memories you make with your family. This is a doable plan and allows you to enjoy the season like we were meant to do!
You’ve got this!
-Mindy
-Mindy