November Is For Saying “No”
The holiday season is here! Let the festivities begin! Can you have your “holiday” cake and eat it too?
For some of us, our favorite part about the holiday season is blaming our long-term weight gain on the holiday season. This is the time of year that many of us struggle to manage our weight. It can be easy to overeat or focus on fattening, high-calorie foods at holiday parties or family gatherings. However, you have control over what and how much you consume!
November is the perfect time to introduce a little “No” into your life. Learning to say no to people, places and foods that aren’t good for you takes a little practice! Here are a few strategies to help you get started. 
Say NO to Inconsistent Routines
It’s easy to deviate from structured mealtimes and regular workouts when you have family in town for Thanksgiving! Though I commend you for being in the “holiday spirit,” this lack of structure can decrease your willpower to stay active and make healthy food choices. You have to stick to a regular routine so you can have some form of consistency in your inconsistent upcoming months! Get to the gym for your regular workouts and stay on track with meal planning and scheduled mealtimes.
Say NO to Skipped Workouts
After a long day at work, who doesn’t want to go straight home! Especially when it’s getting colder and darker outside. Nothing will prevent you from reaching your personal fitness goals faster than making a habit of skipping out on the gym. To stay healthy and fit, you need to make you and your health a priority. Think of your workouts as important meetings you’ve scheduled with yourself. Bosses don’t cancel. 
Say NO to Large Plates
When you’re at a buffet or sit-down dinner, plan your plate. Grab a smaller sized dish (if available) and make your goal to fill it up (and your stomach) first with veggies and proteins and then a bit of the other stuff. Your plate should be ½ veggies, ¼ protein, ¼ other stuff (carbs, sugar, etc.).
Say NO to Cheat Meals
Just as we must avoid skipping our workouts, we also must avoid slipping into poor eating habits. Whether it’s fast food or something we can pop into the microwave from the grocery store, on-the-go meals can easily become a convenient solution when we’re too tired, or just not in the mood to cook. Research has revealed that people who cook at home tend to have healthier overall diets without higher food expenses. This is a win-win situation for us all!
Say NO to Alcohol
Many of us like to gather with friends and loved ones to have a few drinks over the holidays! However, a significant increase in alcohol, especially mixed drinks with high-sugar content, can lead to an increased caloric intake. Wouldn’t you rather eat your calories than drink them? If you choose to drink, sticking to clear liquors with club soda while limiting beer, wine, and mixed drinks is a good approach.
Say NO to Another Piece
We all know someone that finishes Thanksgiving dinner with a slice of pumpkin, apple, chocolate and pecan pie on their plate. Yes, there’s whipped cream on there, too! No one needs pie; that’s what makes it so great! Just remember, traditionally prepared pecan pie has about 550 calories. With ½ cup vanilla ice cream, the calories go up to 700. That’s 35% of your recommended daily calories just for dessert. 
Say NO to Last-Minute Commitments
Oftentimes, we say yes to last-minute commitments. There’s nothing wrong with wanting to do it all. Who doesn’t appreciate someone who goes the extra mile. Just don’t sacrifice your health as a result of it. Overextending yourself will only burn you out and set you up for failure. Say no to last-minute commitments. Volunteer your time only if it allows you to have some free time for yourself.
You don’t need to bake cookies for your entire office to show that you care. Keep commitments reasonable so you can focus on your health and your workouts. Be sure to set aside time in your schedule for rest and relaxation. Days reserved “just for you” are more important than anything else.
Say NO to Leftovers
Ahh, the infamous doggy bag. There is no shortage of opportunities to overeat during the holiday season. From people bringing food to the office, to parties, to family gatherings, food, usually the wrong kind, is everywhere. Overindulging can be hard to resist, but when someone tries to send you home with leftovers just politely say “no thank you.” Please don’t feel guilty! You should feel no shame in sticking to your guns.
Say NO to Late Nights
Who doesn’t like to close the bar down from time-to-time when we’re celebrating the holidays with family and friends. Remember, too little sleep or nonrestorative sleep may stimulate weight gain-inducing hormones. Do your best to stay on a routine and get to bed at a reasonable hour each night.
In Conclusion:
Isn’t it time you made choices that are going to be best for you, your health and your waistline? Learn to say “No” this November! Focus on developing and maintaining healthy habits.
When you fail to say no, let it go. We all slip up from time to time. Skipped workouts, cheat meals and moments of disregard to one’s health happen to us all. They are not at all indicative of how the future will play out.
Enjoy family, friends, food and even the dessert table this holiday season! Just remember, you matter and your health should too. Good luck to you! 
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