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So you made it through thanksgiving. It's now mid-December, and we still have New Years, Christmas (or Kwanzaa, Yule, or other holidays you may celebrate), so your calendar is likely to be packed with family responsibilities, travel, and festive outings with a variety of delectable delights, alcohol, and all around partying. While the COVID-19 epidemic will disrupt some holiday celebrations and gatherings, there will still be plenty of opportunity to overeat. It's no wonder that many of us gain weight over the holidays, as even the most disciplined individuals find it difficult to maintain their health and fitness habits.
Unfortunately, these emotions and fears frequently lead to complete resignation, causing people to abandon all regular routines, self-discipline, and other forms of controllable self-restraint linked to their health and fitness. This might lead to guilty feelings, upset stomachs, sleepless nights, sluggish bodies, and negative attitudes.
If any of this seems familiar, the first step is to shift your perspective. It is critical to practice good eating, health, and fitness habits to live a long and healthy life. Healthy food, effective physical activity, and adequate rest should become second nature to you, just like brushing your teeth or showering. This mindset shift paves the way for increased self-confidence and self-empowerment, as well as a shift in locus of control from external to internal.
The goal is to understand that by using essential core behavioral concepts, you have the capacity to improve your life and live it to the fullest at times of joy, struggle, adversity, success, holidays, and festivities. You won't become bogged down with apparently endless difficult decisions in every situation if you do that.
This year, however, things could be different. Healthy eating habits and increased physical activity - plus a few extra hints could help you stay on track throughout the holidays:
Prioritize exercise
By far the greatest approach to avoid missing a workout is to do it first thing in the morning. Not only will this ensure that unplanned disruptions in your schedule won't prevent you from exercising, but studies have shown that our willpower is higher early in the day before, we've had to exert a great deal of self-control.
Dedicating the first 20 to 30 minutes of each day to exercise not only increases the likelihood of doing so, but it may also help you combat food cravings throughout the day.
Fill Up on Lean Protein and Vegetables
Consider your options and take your time. Make informed decisions. Continue walking if the finger food appears to be laden with the "bad" fats. Some things are simply not worth it.
If you're going to indulge, make sure it's with something you enjoy. Make the most of your calories. Take a little bite and then move on.
During the holidays, focus on what you should eat rather than what you shouldn't. Add healthful foods to your plate every time you dine at home or at a holiday party, such as vegetables, fruit, nuts, or other healthy proteins or grains.
I'm the type of person who views the glass half-full and hope for the best while preparing for the worst. Always have an emergency bag of healthy food on available that doesn't need to be refrigerated and can be eaten right away ? a health umbrella, if you will. Rain may rain on both the just and the unjust, but it does not fall on those who have planned ahead of time.
Indulge For a Night, Not a Season.
When the season of parties and leftovers - so many leftovers ? arrives, it's tempting to overindulge. Allowing 'treats' to linger in the house after the celebration has concluded will prevent them from becoming staples. When the party is ended, it's time to get rid of all the trash!
Have a wonderful holiday. If you're worried about overeating on this one day, remember that it won't make or break your health strategy. Unfortunately, most people develop a habit of daily 'treats' in some form or another, or they neglect to exercise because of visiting relatives. The routine then continues from Thanksgiving till the end of the year in some way.
Increase your walking time.
When safety is not a problem, attempt to walk a little further than usual in your daily routine. Walking burns a few additional calories, which is one of the simplest ways to lose weight. A twenty-minute brisk stroll can burn between 100 and 150 calories. In terms of calories, that's about the same as a cookie or a can of soda!
Make a Workout Schedule
The most efficient 15 minutes you spend on your health and fitness is sitting down on the weekend and organizing your workouts for the week ahead. You'll be more inclined to see your workouts as protected time if you write them down in your schedule.
Simply keep flexible by checking in a couple of times throughout the week to make adjustments as soon as you become aware of new information. Instead of being caught off guard and having to skip your workout, you can make a backup plan for those extremely busy days.
Drink plenty of water
If you drink a large glass of water 20-30 minutes before a heavy meal, it will naturally help you avoid overeating. Additionally, water will keep you hydrated and aid in fat burning. Dehydration and hunger can sometimes be confused. If you simply drink a glass of water, it will usually satisfy your hunger. This isn't a substitute for missing meals; rather, it's a strategy for overcoming temptation. According to the National Institute of Health, a daily water intake of 1/2 to 1 gallon is ideal. For every 10 pounds you gain, drink an extra glass (8 oz) of water!
Make yourself the life of the party.
This does not suggest that you should be doing keg stands with the host. Alcohol is a diet-killer, so choose your drink carefully.
At 80 calories per glass, a good glass of champagne is my favorite. You can still have a good time without becoming drunk. It has been proven. If your mouth is busy mingling, you're less likely to be overeating in the corner.
Get out there and burn some calories if there's a dancing floor.