The holiday season is almost here. Actually, if you step into some stores these days, it’s already here! But, I digress. Most of us go completely crazy once November rolls around. Between holiday shopping, preparing for visiting with relatives, traveling, wrapping things up at work, attending all the parties, and cooking/baking, it can be challenging to keep up with your fitness routine and healthy eating. But, it’s not impossible. Here are my top three tips to help you get through the season without losing your workout time and/or gaining weight:
- Adjust Your Workouts. You don’t always have to do the most. If you are used to working out three or four times a week for an hour each time, change it up! Did you know just 15 to 20 minutes a day 5 or 6 times a week is enough? Think about it. If you do three, full-body workouts a week, one hour each, that’s three hours of lifting. If you do 20 minutes a day for 6 days, that’s two hours! And, if you choose your training wisely you can keep your muscle without a lot of effort. Pick one lower and one upper body compound exercise and do four sets of 10. Add in a short walk and you’re set.
- Prioritize protein. Make sure you are meeting your protein goal, which is .8 to 1 gram of protein per pound of bodyweight. Basically, if you choose your protein first with each meal and snack and make sure it’s a healthy portion, you will meet this goal. Protein is satiating and it helps preserve muscle.
- Plan to party. If you’re headed to a party, plan ahead. Eat a small, healthy, high protein meal before you go. When you arrive, choose your food wisely. Not that you can’t eat the fun stuff, just don’t go crazy! Eat the veggies and dip first and don’t go crazy on the portion sizes. If you are drinking alcohol, make sure you drink water in between. Life happens. Don’t feel you have to deprive yourself of fun. Just be smart about it!
These three tips will take you far as we close out 2022. If you need a bit more accountability, hit up a nutrition coach or trainer. They can help you make good choices and keep you honest. Don’t wait for the new year to decide to build healthy habits… get a head start! You will sail through the holiday season feeling and looking great!