The holidays are there to be ENJOYED, so know that whilst it’s great for your to make healthier choices and moderate portions, you should also indulge a little in your favourite foods and be with your loved ones at parties!

For some people though, it can be a time of anxiety when they’ve been working hard towards their goals. Are you wondering how you’ll navigate all the holiday temptations and potential stress of the next four weeks?

Here are a few things to focus on to limit the impact of the silly season:

1. Hit 10-12k steps a day. Keeping moving will help your digestion, ensure you keep stress-eating under control and burn a few cals to boot.
2. Get 7-8 hours sleep per night. We know sleep deprivation can reduce your satiety hormone and leave you feel perpetually hungry NO MATTER HOW MUCH YOU EAT. Don’t tempt fate by being surrounded by the most delicious food of the year in a sleep-deprived state.
3. Eat a few larger meals per day rather than snacking on small amounts for 12 hours. Those little mouthfuls and extra licks add up way more than you think.
4. Hydrate with plenty of water – you need to flush out the additional ‘extras’ like alcohol and party food additives.

Don’t beat yourself up over:

• Missing a few workouts – you are NOT going to lose muscle or strength.
• Enjoying a bit of extra chocolate or treat food – you might take your balance to 70/30 – and that’s ok! Remember though don’t have a licence to eat WHATEVER and HOWEVER you want for weeks on end though and expect zero impact – we need balance.

View this post on Instagram

A post shared by Sally O’Neil • Nutritionist BHSc (@thefitfoodieblog)

With that being said… here’s 4 situations you might need a hand with navigating:

1. When everyone is bringing sweets and treats to the office or the party
   Holiday parties can be full of tempting sugary and high-fat treats. Plan to bring your own healthier versions to share, such as our dark chocolate bark, vegan mini-muffins, or whatever you love (recipies in-app). Scout out the offerings of others, too. There is often a charcuterie board, or deviled eggs to enjoy – yay protein! You can also eat before you go so you won’t be as hungry.
   
2. When a special dish is a real temptation or traditon.
   If you feel a special connection to a specific dish at this time of year, it can feel as if you are not celebrating if you go without it.Csan you make a healthier version of that special dish? A little less oil and raw sugar, swapped for a little more dark chocolate, berries etc? Little tweaks can make a big impact on calories without changing the flavour by a noticable amount. Get creative!
   
3. When you choose to go off plan
   So, you ate that (tin of) shortbread or mince pie(s). Now what? Just get right back on plan as soon as you can! Give leftovers to your loved ones so you won’t be tempted to repeat a big eating day tomorrow.
   
4. When you hear “But I made this, especially for you”
   Reiterate that you’ve changed your diet and that you’re super gratful for the effort and love put into it, but that youre also really greatful of their support in your new choices. Emphasize how good you feel with the new changes. Alteratively, have some and bloody enjoy it!! The key is not to over-eat or stuff yourself until you feel uncomfortable – so be wise of portions and don’t opt for seconds.

If you need a litle more accountability or structure leading up to the holidays, we got you. Explore our LEAN and BUILD programs here.