The festive season is a time of joy, celebration, and indulgence. While it’s a wonderful opportunity to connect with loved ones and enjoy good food, it can also challenge your health goals. With a few mindful strategies, you can enjoy the holidays without feeling like you’ve gone backwards.
1. Stay Active
Festive schedules can be hectic, but finding time to move is key. Aim for at least 30 minutes of moderate activity daily, whether it’s a brisk walk, dancing, or a workout session. Exercise not only burns calories but also helps reduce stress, making it a win-win for your body and mind.
Tip: Incorporate physical activity into celebrations. Organise a family walk or play an active game.
2. Practice Mindful Eating
Holiday treats are tempting, but balance is essential. Practice portion control and savor each bite. Prioritise lean proteins, vegetables, and healthy fats, which keep you satisfied longer and help curb overeating.
Pro Tip: Follow the 80/20 rule—indulge mindfully 20% of the time while sticking to healthier choices 80% of the time.
3. Hydrate and Limit Alcohol
Hydration often takes a backseat during festive celebrations. Drinking water throughout the day supports digestion and curbs hunger. As for alcohol, enjoy in moderation—alcoholic drinks are calorie-dense and can lead to poor food choices.
Tip: Alternate alcoholic beverages with water or non-sugary drinks.
4. Get Enough Sleep
Late nights and busy schedules can disrupt sleep, leaving you tired and more likely to crave sugary and high-fat foods. Aim for 7-9 hours of sleep each night to support your energy levels and metabolism.
5. Set Realistic Goals
Rather than aiming for weight loss during the holidays, focus on maintaining your current weight or staying consistent with healthy habits. This mindset reduces pressure and allows for more enjoyment.
6. Plan Ahead
If you’re attending holiday gatherings, eat a small, balanced meal beforehand to avoid arriving overly hungry. Bring a healthy dish to share or scope out lighter options on the menu.
7. Be Kind to Yourself
Don’t stress over every indulgence. A single day of overeating won’t derail your progress. Instead, focus on getting back on track the next day.
Why It Matters
Maintaining healthy habits during the festive season ensures you start the new year feeling energised and motivated. Studies suggest that most holiday weight gain happens because of consistent overeating, not just one or two indulgent meals, keep your goals in mind, while allowing room for flexibility, can help you strike the perfect balance.
Enjoy the festivities, prioritise self-care, and remember: progress is about consistency, not perfection.
References
- Yanovski, J. A., & Yanovski, S. Z. (2014). Obesity prevention and treatment in children and adolescents. New England Journal of Medicine.
- Roberts, S. B., et al. (2006). Influence of food portion size and energy density on energy intake. Obesity Reviews.