- in Blog by Melissa Costello
How to Avoid Holiday Weight Gain + Thrive this Season
The holidays are in full swing. Stores are bustling, parties are happening and people are stressing. It’s no surprise that most people will gain anywhere from 5-15 pounds throughout the holiday season.
With the amount of sugary treats, high-calorie foods and a constant flow of libations, it’s easy to take in a whole lot of extra calories that your body doesn’t really need. Not to mention, the amount of stress we put ourselves under, which also includes lack of sleep and overextending ourselves (aka people pleasing.)
I want you to thrive this holiday season, and not just survive. Most people will do their best to “just get through it” and then deal with the consequences of that in January, which in my opinion, is not an empowering way to start off a brand new year. It feels like a very large mountain to climb….
Here are 5 Tips to support you in having a Thriving holiday season void of weight gain, guilt and regret;
Tip One: How to Avoid HOLIDAY WEIGHt GAIN
Move Your Body, No Matter What
This is usually the first thing to get pushed down to the bottom of our to-do list at this time of year. But. it’s more important than ever for you to move your body in some way over the holiday season, for more reasons than just avoiding weight gain.
Exercise helps to relieve stress, stabilizes your blood sugar, keeps your metabolism fired up and also supports healthy sleep habits, as studies show. This is not the time to avoid your body movement, even if it’s for only 20 minutes a day, just do something. And preferably something you enjoy! If you struggle with this commitment, Invite others to join you, so it doesn’t feel so grueling, and you will have a real reason to show up.
Tip TWO: How to avoid HOLIDAY WEIGHT GAIN
Savor and Enjoy the Treats You Love
Just because there are tons of treats around all the time, especially some that we only see once a year, doesn’t mean you need to stockpile them and overdo it. This doesn’t serve you on any level; mentally, emotionally or physically.
Plan to enjoy and truly savor the treats you do love. Take a few bites, really taste them. Don’t put any negative thoughts toward yourself or the food, because that will only make you want to indulge more, and leave you feeling full of regret.
I love to stick to the 80/20 or 90/10 guideline, of enjoying those sweet treats about 10-20% of the time throughout the season. This way I don’t feel deprived or restricted.
Tip THREE: How to avoid HOLIDAY WEIGHT GAIN
Focus on What Matters Most
If you keep your attention on what the holidays are really about, which is being with family, connecting and spreading cheer, then food won’t be the central focus. It can be easy to get caught up in the holiday craziness, but remember, you DO have a choice about what you put in your mouth and where you put your attention.
Get in the habit of focusing on all the blessings you have right NOW in your life, especially when you start to worry about overeating and feeling out of control around all the treats that are hanging around.
Tip FOUR: How to avoid Holiday weight gain
Learn to Say No + Let Go
Overextending yourself during this time of year will deplete you, and create feelings of resentment. Resentful people usually turn to food to help them feel better. Also, if we are burned out and depleted, it’s harder to make sound decisions that are in alignment with our healthy lifestyle.
Take a moment and write out all your To Do’s, parties and commitments this season. Then go down the list and cross out the ones that feel obligatory or stressful, even certain traditions you think you need to keep out of fear of upsetting others.One year, one of my clients told her kids they weren’t going to bake cookies anymore. The kids were actually relieved and they created a new tradition of making cards instead.
If you are worrying what others will think of you when you start saying no, or not doing what you always do this time of year, then tell yourself that the decision to take care of and honor yourself is the best thing you can do for those around you.
Tip FiVe: How to avoid Holiday Weight gain
Shift Your Inner Dialogue
Most of human suffering comes from the stories we make up in our heads about things. If you are constantly making up a story that you don’t have time, or that you will never be able to eat healthy over the holidays, then those things will be true.
I’m sure you’ve seen that quote by Henry Ford, “Whether you think you can, or you think you can’t, You’re Right.”
Well, he’s right. Everytime you find yourself spinning in your head about food, your weight, your to-do list, etc, redirect your thoughts to the present moment and what your VERY NEXT STEP will be. All you can do is put one foot in front of the other. Future thinking will only create feelings of anxiety and overwhelm. Tell that inner voice, NO THANK YOU, and then name one thing you can be grateful for RIGHT NOW and move forward from there.
Implement these Five Tips this holiday season and I guarantee you will not put on weight or feel burned out in the New Year. If you need further support, join me inside my Private Online Food Freedom Group by clicking the graphic below.
