How to Navigate Weight Loss During the Holiday Season
The holiday season.
Probably the most stressful time of the year for you and your fitness goals.
Primarily because you've had a solid past few months, and now the next few weeks are something you wanna get 'in and out of' so that you "don't lose all the weight loss progress you've made so far and regress a whole bunch."
However, here's the thing - it's only stressful if you let it be.
"What do you mean, Leo?! Of course, it's stressful! Don't you celebrate Christmas or Thanksgiving?! Haven't you seen all the temptations everywhere during the holiday season?!!?!"
As a Brit, I can confirm I've only ever celebrated Thanksgiving with some American friends in London once.
Christmas? I observe that every year with my family - bar the one Christmas I was in Japan travelling across the country.
But regardless, the approach I will tell you about works the same for most holiday seasons within the year - irrespective of what you celebrate.
You must keep reading closely to make this holiday season a lot less stressful for yourself - for the rest of your life.
So here goes 'How to navigate weight loss goals during the holiday season'.
So, let's start with the biggest mistake you're making - and that's the fact that you need to realise that your goals CAN change throughout the year.
What do I mean by this? Your goal can include something other than weight loss. You are allowed to aim for maintenance or keep how much you gain to a minimum.
Because it's super crucial for you to bear in mind the timing of everything.
Chances are, if you become obsessed with "having to lose weight" during the holiday season - you'll likely make this time of year suck.
Now, I'm not saying eat everything in sight or do nothing, but I am saying this to ensure you enjoy this holiday season with your friends and family while making fantastic memories.
How Would You Do This?
Be as consistent as possible when you're not celebrating the holiday season.
Consistent with what, you ask? I'm going to list a few things below.
But before this - remember, you won't attend social events daily. Christmas Eve, Christmas Day, Boxing Day, a weekly Christmas party and New Year's Eve are only eight days, so it isn't an excuse to scrap off an entire month.
Because you can still do a massive ton on the 23 other days - that's 77% consistency, which is still extremely high considering:
How you've been relatively consistent prior.
The time of the year and the fact it's the holiday season.
Plus, suppose you're consistent during those 23 days within the month. In that case, that'll give you enough leeway to enjoy the social events when they do pop up, e.g. the desserts, gingerbread, sugar plums, mulled wine etc. Because who the hell doesn't want to enjoy those things?!
Anyway, here are some suggestions of a few things you'd do well to keep doing.
Emphasise Protein
There will be a lot of temptations - and that's okay. Still, it also means you'd do a great job ensuring you simultaneously aim to keep protein high.
How so? Well, first, there's traditionally going to be a lot of turkey and other meats in meals during the holiday season - so prioritise those.
Turkey is a fantastic protein source - so that's a great start. Then pig in blankets may be another more 'fun' food you can enjoy in moderation, although it is high in fat - so be mindful.
Then, of course, the usual classics you'd have during any other season, e.g., tuna, chicken, salmon, protein powder, protein bars, etc.
Eat Lots of Veg
This one goes without saying - as it's not something you don't already know. But I'm going to include it anyway.
So, from today until the end of the year, if you feel like your veg intake could be better - then now, more than ever, is the best time to start working on it.
Why? Because if you prioritise fruit and vegetables, you're less likely to be hungry and, put simply, less likely to go all out on the Quality Street chocolate box.
Stay Walking and Exercising
When I say this, I don't want you to think it's because you "have to walk and exercise to burn off what you've eaten to maintain your weight loss" - that's never the case.
You should continue walking and exercising because it's good for your mental and physical health, just like any other season of the year.
Yes, it's easier to start slacking on the physical activity during the holiday season - but you must keep up the healthy habits you usually do your best to implement.
Finally, Let's Talk About Scale Weight
There are a few important factors I want you to bear in mind:
Maintaining your weight during this holiday season is a massive win.
Gaining only a lb or two or even four during this holiday season is also nothing to worry about.
Sounds weird me saying that? I want you to remember that it's not Thanksgiving or Christmas forever.
Because soon this season will be over, and you'll be able to get back to your prior consistency and to whatever weight loss goals you had before - allowing you to continue improving.
If scale weight does spike, it's unlikely you would have gained lbs and lbs of fat.
Most of that spike will likely only be water weight from the high sodium and carb foods you and I are both enjoying. Again, this is okay.
Note:
Click here to read my 'How to read scale weight language' article, perfect for once the holiday season is over.
Overall
Whether you lose, maintain, or gain a couple of pounds over this period, who cares?!
It is what it is. You'll be fine. At least you enjoyed it.
Because that's important too, and sometimes there's more to life than weight loss or fitness goals.
I want to leave you with one thing before finishing; remember that December shouldn't be a test of how 'perfect' you can be.
Setting yourself a goal of "never overeating during this holiday season" is an error - despite it being pushed all over social media.
Why? Because you're aiming not to overeat in vulnerable food environments.
You already know how it goes; if you feel like you've 'already failed' by December 5th, the guilt and shame only increase your risk of consistently overeating for the rest of the month.
Instead, aim for 'imperfect' action towards your goals, be mindful, keep up the positive exercise habits you've already had, and be kind to yourself when you eat differently from what you planned.
Otherwise, have a Merry Christmas, and inquire about my 1-2-1 online fitness coaching.
Once this is all out of the way, I'll be waiting to start helping you level up soon.
Speak soon,
Leo
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