Nutrition

4 TIPS TO CONTROL YOURSELF DURING THE HOLIDAYS | HOLIDAY HEALTH GUIDE

I was originally going to title this, “Tips to Stay Healthy During the Holidays.” I really hate to be quite frank about it, but the things you need to do to stay healthy don’t change because its December. You know the basics of HOW to stay on track. You just lack the self control and willpower, but you’re not the only one. Today I’m giving you 4 tips to control yourself and get better results during the holidays.

TIP #1
Don’t bring home the leftovers. If there’s a holiday party and your friends offer you some leftovers, let someone else take them. If you’re the host, either give them to the guests or even better, in my opinion, donate them to homeless shelters (if food is untouched) or give them to one of the homeless people around your community. The point here is to keep the crap out of your house so you don’t have the urge to eat it.

TIP #2
Wake up earlier to get your workouts in. When it gets dark out earlier in the day, people are psychologically compelled to believe that they’re more tired than they really are, encouraging someone to be more likely to go home and lay down rather than get up and workout. If you wake up earlier in the day, all of your energy can be directed towards training before you spend the rest of your day sitting at work. If you think you’re going to wait until after work or school to workout, think again. Most people who aren’t 100% committed and/or slightly addicted to their training won’t go; this is the time that most people fall off of their training routine. Don’t be that person. If you’re telling yourself you’re going to do it either way, then do it sooner than later.

TIP #3
Load your main protein sources and veggies on your plate first. I’m not going to tell you to avoid the desserts because that’s a real quick way to start developing eating disorders and being fearful of foods, which can lead to years of psychological problems. Just ask me. Instead, follow this guide when you’re at gatherings and it will help you reduce caloric intake and make sure you’re properly fed before you have your less nutritious desserts.

PLATE ORDER:
(1) Load your protein sources & veggies first. This should make up the majority of your intake. If you know you’re going for seconds, you could dedicate an entire plate to protein sources and plain veggies (no casseroles, loaded potatoes, loaded squash, etc). Quality protein and fiber are some of the most satiating foods, so if you’re concerned about overeating, you have the additional benefit of appetite control.
(2) Next are your quality carb sources (outside of plain veggies) and mixed macro sources. Examples of what would be in this category is fruit, rice, pasta, casseroles, loaded potatoes, loaded squash, stuffing, etc.
(3) The last category is your crap plate. This should make up the smallest portions of your plate. Examples of food that go in this category are your chips, rolls, cookies, pie, etc.

TIP #4
Have a plan for your meals. Either create your own meal plan or try a 2 or 4 week macro coaching plan for the holidays. Research shows that the accountability from a coach increases your chances of success up to 95%.

 

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Use these daily fitmas tips for holiday meal prep ideas and workouts for additional help through the holidays to continue kicking butt during the winter.

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Lexes O'Hara

Lexes O'Hara is a personal trainer and nutrition coach. Her work philosophy is to teach her clients to, "train, eat, and live like a bad ass." Certifications include NASM CPT and FNS.