How to Balance Health and the Holidays
Staying Healthy During the Holidays
The time of joy and time of cheer but also the time of adding inches to the waistline! The holiday season is a time of celebration, a time for getting together with family, and a time to eat good food. For most people, that means too much food. While it's the most wonderful time of the year, it can also be a challenging time to maintain your health and fitness goals. From seemingly endless meals hosted by every side of the family imaginable to tempting desserts filled with sugar, it's easy to let healthy habits slide. Although letting yourself indulge just for the holidays may seem reasonable, you must remember that for most people, that means more than just one bad meal. Most people eat unhealthy meals for the entire holiday season, not just one meal, which can add up to a alot. Although with a little planning and mindful choices, you can enjoy the festivities without compromising the health goals you have been working so hard to achive.
It's Not as Bad as it Seems
Although the holiday season is usually a big worry for most people when it comes to weight gain, there is good news! According to a study on the National Libray of Medicine, the average weight gain can be as low as just 0.8 pounds. For an avid health and fitness practitioner losing that kind of weight is no big deal. The real problem starts when you don't take action to lose that extra weight because this study was conducted over just one holiday, and if you partake in Thanksgiving, Christmas, and New Year's celebrations, that 0.8 can turn into 3 or 4 pounds fast. Another thing of note is that this is the average, and with any average, there are outliers meaning that if you are eating more than the average, you will likely be at a higher-than-average weight gain.
Prioritize Sleep
Everyone knows sleep is essential, at least that is what they are told, but it is more than just something your grandparents told you. Sleep is crucial in maintaining a healthy immune system, reducing stress, and managing a healthy weight. The holiday season is filled with busy schedules and late-night events that can disrupt your sleep routine. It may seem simple to get sleep, but it is often overlooked as part of being healthy. Aim for 7-9 hours of quality sleep each night; this is a range because everyone needs a different amount of sleep to be effective for some, 7 hours may be enough, while others will require 9. Listen to your body.
Portion Control
Holiday meals often include calorie-dense three-course meals, and the judgmental eyes of relatives eager to get the stats about how much of the food they prepared was eaten. This is a beautiful nightmare for those of us who prioritize our health. Instead of depriving yourself of tasty meals and the joy of telling Aunt Janice about how great her casserole was, just try to enjoy smaller portions of your favorite treats. Most people's problems start when they eat with their eyes first, and the stomach is left trying to keep up. Also, if you control your portions, you usually can eat everything on the plate, reducing the risk of your grandma seeing you throw away part of the cheesecake she so carefully prepared. Another way to practice good portion control is to fill most of your plate with vegetables and lean proteins; this leaves only a small amount of plate room for indulgences.
Set Realistic Goals
It's essential to recognize that the holidays are a special time, a time with family that only happens once per year. Strict dieting might not be practical, especially if it interferes with your holiday experience or family traditions. This is a time to focus on maintaining your current weight and fitness goals rather than aiming for weight loss. Your goal in the holiday season can be preventing your health progress from being lost rather than trying to focus on achieving new goals. Balance is key to enjoying the season while staying healthy.
By prioritizing your health during the holidays, you can enjoy your time with family and start the new year feeling your best. Remember, it's not about perfection but about making mindful choices that align with your goals. Enjoy the season with balance!