How to Outsmart the Holidays
Your November Guide to Staying Fit
Another holiday season means another challenge for your diet. You’ve worked hard all year, so why give up now? All that effort you put in this year could be undone in just a couple of months, but it doesn’t have to be! You’re in charge of your plate, so you can control what and how much you consume. It’s time to master your meals by making mindful choices that support, rather than sacrifice your progress!
November is the perfect time to build consistent habits so they don’t get lost in the holiday chaos. Let’s be proactive so we can stay on track, even as the busiest time of year approaches. Here are some tips to help you hit the ground running!
Downsize Your Dinnerware
As the family gathers, so does the gravy, and a single plate can’t possibly contain the epicurean adventure that awaits. You may think that if you skip breakfast and lunch, you will be able to indulge more at that holiday dinner without exceeding your calorie limit for the day. However, skipping meals can trigger your body’s “survival mode,” which slows down your metabolism and increases the chances of overeating later.
A psychological trick for better portion control is to use a smaller plate. This simple trick can make you feel more satisfied with less food. Build a satisfying, low-calorie plate by filling at least half your plate with fruits and vegetables. This will trick your stomach into thinking it’s already full, leaving no room for regret-calories. Since your brain needs about twenty minutes to get the “I’m full” signal, slow down and enjoy each bite to give it time to catch up. Most importantly, listen to your body. If your pants need to breathe, so do you!
Make Every Bite Count
For the truly dedicated, Thanksgiving isn’t over until they’ve finished a slice of pie – be it pumpkin, apple, chocolate, or pecan – piled high with whipped cream. No body needs pie, which is exactly why we want it so badly. That dessert will cost you! Just a slice of traditional pecan pie is about 550 calories, and the ice cream adds another 150 calories, bringing the total to 700. For many people, that’s 35% of their entire daily calorie budget. You’re welcome to a slice of pie, but no seconds! Choose wisely and savor the choice.
Pass On the Holiday Cocktails
That creamy cup of eggnog might taste like the holidays, but its calories are a gift that keeps on giving…right to your waistline. Don’t forget that your favorite holiday drinks – like that creamy eggnog or fancy coffee – could have more calories than a slice of cake.
Liquid calories are less satisfying than solid food, meaning you can still feel hungry and eat a full meal even after consuming a significant number of calories from holiday beverages. This is because liquids are digested more quickly and don’t trigger the same “fullness” signals to your body as solid food does. So, after two glasses of spiked eggnog and a boozy punch, your stomach sends the same message to your brain: “Empty, but festive!”
Go To the Gym
We all know how unpredictable November weather can be. Cold and drizzly one minute. Blustery cold with snow flurries the next. Have you ever found yourself saying, “I think I’ll pass on the whole ‘freezing to death’ workout plan?” Thank goodness most of us can take refuge in our heated vehicles. We can then drive them directly to the gym for a workout. There you’ll find other gym patrons who are pursuing similar fitness goals, who will help you stay motivated and beat the winter blues.
Remember, nothing will slow down your progress more than skipping a workout. Your workouts are non-negotiable appointments with yourself that should be treated with the same importance as meetings with your boss. Period. 
Avoid Last-Minute Commitments
While the holidays are a time for creating special memories, they can also leave you feeling depleted. It’s vital to protect your mental and physical health by saying no to last-minute commitments. It’s okay to want to participate in everything; but recognize that you can’t. Not everyone has the same relationship with their holiday obligations, so grant yourself permission to step back and recharge. Your priority should be preserving your energy to prevent burnout. A sincere but simple refusal, “Thanks for the ask, but I won’t be able to make it,” is a complete and acceptable response. Saying no can be the best form of self-care.
Learn to Say I’m All Set
Successfully managing your health and diet is a priority, even when encountering “food pushers” – friends or family who repeatedly offer food, often their specialty dish. While it can be difficult to decline such well-intentioned offers without feeling rude, your commitment to your personal goals must take precedence over worrying about hurting someone’s feelings. Though some people may be briefly upset by your refusal, they will move past it. Your hard-earned progress is far more important!
Here are 10 polite ways to say “No”
- No, thank you, I’m good for now
- That looks delicious, but I’m already full
- I’m not hungry right now, thanks
- That looks amazing, but I can’t eat another bite
- Everything looks so good, but I don’t have any room
- I’ll have to pass this time, maybe later
- I can’t have that, but it looks great
- That looks amazing, but I’ve already eaten too much
- I’m sticking to a specific meal plan today
In Conclusion:
This year, try focusing on mindful eating and savoring the holiday experience with family and friends, rather than centering it entirely on the food. You can absolutely have your holiday cake and eat it too. The trick is to have just one piece.
While they pass quickly, we can always count on the holiday season to come around again. Enjoy all the festivities – including the food and dessert – but do so in moderation. You matter and your health should too. Good luck to you.
I have been a personal trainer for over twenty years and I absolutely love what I do. I honestly feel that I have one of the best jobs out there! The most rewarding part of my profession is helping one of my clients succeed at reaching their personal fitness goals. Making a difference in someone’s life makes it all worthwhile. I am currently certified by the National Sports Conditioning Association, Apex Fitness Group, and the International Sports Science Association.
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