Sticking to a clean eating and exercise routine during the holiday season, with plenty of social gatherings, can be challenging - but it’s 100% doable with a bit of forward planning. I’m not bringing this up to be a ginormous party pooper; I’m just trying to keep it real and give you some food for thought.
Here are some tips on how to get through December without completely going off of your routine.
Set Non-Negotiable Boundaries
Before going to a party, eat a small healthy meal. This way you're not arriving hungry and ready to decimate the buffet like a Toronto trash panda.
Choose your indulgences with intention. Instead of depriving yourself, enjoy a small portion of something you truly love while sticking to clean options most of the time.
Stay Accountable to Yourself
Remind yourself why staying on track is important to you. "I feel energized when I stick to my healthy habits" is a great way to frame your mindset.
Each time you successfully navigate a party or workout despite the busy schedule, reward yourself with something non-food-related, like a relaxing bath or a new book.
Embrace the Power of Identity (bear with me here, I read a lot of self-help books about good habit forming)
Instead of thinking about avoiding unhealthy food, shift your mindset to someone who chooses healthy options. By identifying as someone committed to health, your choices will reflect that, even in social settings.
Attach healthy habits to existing holiday activities (also known as “habit stacking”). For example, if you always attend a certain staff event, commit to a workout beforehand or choose a healthy breakfast to start your day strong.
Optimize Your Workouts
Try to exercise in the morning before any parties or events. This makes it easier to stick to your routine no matter what the rest of the day holds. *I aim to do this year-round, not just at holiday season - your energy will generally be better, and it’ll set the tone for your entire day.
Socialize Smartly
When possible, stand instead of sit, dance, or walk around to keep your energy high and calories burning.
If you're attending a potluck-style party, bring a healthy dish you enjoy. This way, you’ll know there’s at least one clean option available.
Stay rested and grounded
Did you know that lack of sleep can impact your hunger hormones? When you're sleep-deprived, ghrelin (the hormone that triggers hunger) increases, while leptin (the hormone that signals fullness) decreases. This imbalance makes you feel hungrier than when you're well-rested.
When you're tired, your brain's reward centers become more active, craving quick pleasure. So, while you might resist temptations when well-rested, sleep deprivation can make it harder to say no to that extra handful of Christmas cookies. In short: prioritize those ZZZZZzzzs!
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