5 Simple Tips to Stay on Track During the Holiday Season
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Introduction
The holiday season is quickly approaching. While it may be the “most wonderful time of the year” to celebrate, the holiday season can also provide many opportunities to overeat and put a fitness routine on the backburner. Delicious foods such as pastries and chocolates, as well as alcoholic beverages can be a temptation into setting your fitness goals aside if you are not mindful about what you are consuming and the amount of exercise that you are getting.Â
In addition to consuming delicious foods, many of which do not have a lot of nutritional value, the cold weather that accompanies the holiday season can make outdoor fitness activities extremely challenging, if not impossible, depending on where you live. So, how do you beat the holiday bulge and forge ahead toward your fitness goals?
Here are 5 tips to stay on track during the upcoming holiday season:
1. Remember that moderation is the key.
There is absolutely nothing wrong with enjoying a cupcake or a few chocolates or another delicious treat that you have been wanting to try. However, it’s important to recognize that many of the holiday treats are filled with simple sugars and empty calories. Therefore, it’s crucial not to overindulge. If you are going to have a tasty holiday treat, pick one or two things but don’t load up your plate full of desserts. At the same time, don’t deprive yourself of every treat that is put in front of you. Deprivation may also lead to binging in the future. In life, it’s important to have balance.
2. Try to minimize the amount of liquid calories you consume.
Many alcoholic beverages are full of sugar and empty calories. For example, some beers contain upwards of 200 calories, while a pina colada contains around 500 calories. Therefore, if you have 4 or 5 beers, you will have already consumed the better part of 1000 calories and we haven’t even factored in all the food that you would be eating along with the alcohol. If you are going to be at a party, try to stick to one or two alcoholic drinks and increase your water intake. Furthermore, the less alcohol you drink, the less likely you are to suffer from a hangover which could potentially foil your workout plans the following day.
3. Increase the amount of cardio you do.
There are a number of ways to incorporate more cardio into your daily routine. For example, if you live in an apartment building, instead of taking the elevator, take the stairs. If you have stairs at home, you can do a few sets of stairs during commercial breaks while you watch TV after work or whenever you have a few spare minutes throughout the day. If you have a gym membership, then your cardio options are wide open as most gyms will have treadmills, elliptical trainers, skipping ropes, and indoor bicycles.
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4. Have an accountability partner or a small support group with similar fitness goals.
It’s always easier to stay motivated to keep working out and eating well when you are accountable to someone other than yourself. There are many studies that show that those who have a supportive group around them are more likely to succeed. Share your goals with a coworker, friend, or family member and keep each other on track as you navigate the holiday season.
5. Keep track of your food, workouts, and progress.
Macronutrients are protein, carbohydrate, and fat. To get the best results from your workouts, especially if you are training hard, you should consume approximately 1.6g of protein per kg of body weight per day. Your protein should come from healthy sources, such as lean meats, beans, or tofu. You must take in approximately 1.5 to 2.5g of complex carbohydrates per kg of body weight per day.Â
Carbohydrates fuel your workouts and should come from vegetables and whole grains. Lastly, you must not be afraid of consuming a few healthy fats, such as peanut butter, nuts, avocados, chia seeds, and dark chocolate.
As you can see, to transform your body, you must exercise regularly, train hard during your workouts and consistently eat well. The holidays don’t have to derail your progress, they’re just another season to navigate with a little more intention. When you stay mindful, move your body, lean on support, and keep track of your habits, you can enjoy the celebrations and stay aligned with your goals. Remember: consistency over perfection. You’ve got this.
The good news is, you don’t need a perfect plan to stay on track this season — just small, intentional choices that support your goals day by day.
If you’d like personal guidance, accountability, or a customized plan to help you stay consistent through the holidays, I’d love to support you.
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You can reach me at:
📧 kimmonsour@gmail.com
📞 601-934-2851