A Plan For The Holidays
There’s no place like home—and nothing like having a plan—for the holidays
As we enter the holiday season, many of our clients being to fret about how they will maneuver the holidays on plan. Many people think they have to abandon all health, fitness, and weight loss goals between Halloween and New Year’s Day. But this is not true! Below are six strategies for staying on plan and tending to your health during the holidays.
Strategy 1 - Begin With The End In Mind: Put morality and what you think you should do aside and just consider the result you want to have created when January 2 arrives. And then determine how you will need to think and feel and what you will need to do during the holidays to achieve that result.
o If you are in the middle of a cutting phase and want to continue losing weight over the holidays you are probably going to have to be a little more disciplined, avoid alcohol (for the most part) and be judicious with the holiday treats.
o If you want to just maintain your weight or are in the midst of a reverse diet, you can probably take a more relaxed approach.
o Remember, there is no right or wrong answer. It's all about the results you want to create for yourself!
Strategy 2 - Prioritize Protein: Protein usually goes down and fat and carbs tend to go up during the holidays. Even us old-timers have to make an effort to get in all the protein. Keep aiming to hit your protein macros by frontloading it in the day and having easy, portable protein sources like protein powders and protein bars available. Keeping your protein intake up will help curb hunger and stabilize blood sugar, which it will make it much easier to resist all the holiday sweets.
Strategy 3 - Use The Hunger Scale: This strategy can be helpful—especially at holiday meals and parties—is to stop eating when you are satiated. This way you can try all the delicious food, stay mostly on plan, and not make yourself miserably full. I like to plan for one plate of food, one dessert, maybe 1-2 drinks and then I’m done and the rest of the time is meant for connecting with friends and family. Enjoy what you love but resist the urge to spend your time belly up to the holiday buffet.
Strategy 4 - Plan Your Treat and Drinks: Decide ahead of time what special holiday drinks and treats you want to have and enjoy them. Love pumpkin spice lattes during November or peppermint mochas in December? Have one or two during the season but don’t make a habit of having one every day.
Strategy 5 - Don’t Ditch The Gym: Unless you don’t have access to the gym or your regular exercise equipment on account of holiday travel (in which case don’t worry about it and take it as a deload week), try to stay in your regular exercise routine as best you can. There’s no need to get neurotic or workout extra to compensate for holiday calories, but there’s also nothing about the holidays that means that you have to abandon your workouts. Plus, working out is often a good stress reliever and the gym is a great way to escape annoying family members.
Strategy 6 - Take A Hike: Try to get lots of walks, yoga, or anything else involving movement each day. It’s hard this time of year because it gets dark early and is getting colder - so much like frontloading the protein, try to get out during the middle of the day, especially if the sun is out. Definitely try to get a walk in before or after your holiday meals. The fresh air will feel great and it will keep you from feeling stuffed like the Thanksgiving turkey!
Utilize these simple strategies during this holiday season and you’ll ring in the new year feeling better than ever.
Let us help you boost your metabolism! Book a free strategy call —or email We’ll set up a 15 minute call to discuss your goals and dieting history and help develop a customized plan that allows you to eat more (really!). We’ll also talk about how you can exercise to build calorie-burning muscle. The Couture Coaching Team wants to help you create a body you love—for life!
Want more metabolism-boosting ideas?
*Join our private Facebook Group (Boost Your Metabolism After Age 30)
*Listen to our podcast
*Follow us on Instagram
*Get our free video on how you can increase your metabolism
Click the links below to learn more about our programs:
*self-paced Master Your Metabolism Online Course.