Fast-forward a few weeks — it’s Jan. 1, and you’re lying on the couch surrounded by a few empty champagne bottles, cookie tins and Happy New Year hats. You’re feeling bloated, defeated and angry with yourself for ditching your health and fitness priorities for a holiday-induced bender that destroyed all your hard work in the gym and the kitchen.
You already feel defeated, and it’s only the first day of the year.
Oh yes, Jan. 1 is fast approaching — the moment when we will pay for all the heavy meals, late nights, holiday parties, Netflix binges and over-celebration (goodbye, 2020!). But you don’t have to board the struggle bus this time. You can enjoy the holidays, spend quality time with family and friends and indulge in some delicious foods without dreading the aftermath.
Instead of engaging in the same pattern of self-destructive behavior, why not do specific things differently this year? If you go into the holiday season with a resolution, a written intention for moderation, thoughtful planning and realistic expectations, you can and will enjoy the festivities without blowing your goals.
Here are some helpful tips for staying on track:
STAY HYDRATED
We often confuse thirst for hunger and go for the hors d’oeuvre platter when what we really need is a tall drink of water. If you’re still hungry after hydrating, go for the healthiest snack available — fruit, veggies or protein. Try to avoid black hole treats that pile on the calories and leave you with no self-control. For me, that’s sweets — oh, the sweets!
If you are drinking, space out your adult beverages and have a glass of water in between.
BUILD A BALANCED PLATE; EAT IT SLOWLY AND MINDFULLY
Let’s face it: Most of us only need one plate of food. Whether a family member is pushing seconds or it’s just too tasty to stop eating, going back for more is always unnecessary. Get yourself one plate, and make sure 50 percent of it is filled with veggies and fruit. Add a big serving of protein and a moderate amount of starches.
Then, mindfully enjoy the food. Taste it. Chew it. Experience it. Put down your cell phone and turn off the TV. Try not to graze, and find a spot to stop, sit and eat. Practice being present and savoring the moment. Mindful eating really works.
BEFORE YOU GO, EAT A WELL-BALANCED SNACK
If you want to avoid overeating, don’t show up to the party hungry. Make sure you have eaten a healthy snack, maybe a smoothie or protein bar, beforehand.
GET MOVING
It’s the day before your holiday work gathering; set the alarm, get up earlier than normal and move. Yes, exercise. Get a great workout in before you head to the calorie carnival. I log my calories in My Fitness Pal so I know how many extra I’ve worked off, letting me enjoy that dessert with no guilt.
WRITE IT DOWN
There’s something magical about putting a plan in writing versus just keeping it in your head. Write it, see it, say it — and will it into existence. Studies show that people who write down their game plan for enjoying the holidays while staying true to their fitness intentions almost always succeed.
I use My Fitness Pal, where I can log all my food via my phone (it’s free!), or a sticky note or memo in your phone is fine.
Try implementing these tips to keep you on your healthy journey. I wish you a very healthy, happy and blessed holiday season.
Karol Brandt is an executive host with Scarlet Pearl Casino Resort, as well as co-author of the Amazon best-seller “The Struggle is Real:.” Contact Brandt by email at karol.brandt@scarletpearlcasino.com, Facebook/ The Struggle Is Real or Instagram at karolbrandtnola.
