Editor’s Note: We’ve entered the last two months of the year - a time that tradition dictates is synonymous with parties and partaking.
If you’ve been working on your health goals in 2024, the approach of the feasting season may leave you with some trepidation. It’s hard not to be a party-killer when you’re trying to eat healthy, exercise and stay on some sort of normal schedule when everyone else is in indulgent mode.
But there are ways to still partake and prioritize your personal health goals.
The tips below offer inspiration, and possibly a road map, to help get you through the holidays without hurting your health.
Certain words are synonymous with the holiday season, and “festive,” “family,” “friends,” and “food” are certainly among them. Celebrants focus on being a little more indulgent with their time and habits as the year comes to a close, and health and fitness may be set to simmer on the back burner.
According to a research review published in the journal Obesity, the average person gains between 0.8 and 2 pounds during the holiday season. Food represents more than just nutrition this time of year, as family gatherings around the dinner table are about tradition and fellowship.
While no one wants to feel deprived when holiday celebrations arrive, it is important to make smart choices and continue to prioritize health as much as possible. These seven tips can help.
Plan your daily eating
Scale back meals accordingly if a large family feast is on the docket at dinnertime. While you shouldn’t skip meals altogether, a light breakfast or lunch may enable you to save more calories for dinner and treats to come later in the evening.
Aim for mostly healthy foods
Buttery rolls, fatty roasts, candied yams, and pies come out in full force during the holidays. Try to make the majority of your plate full of lean protein, low-fat dairy and plenty of vegetables and whole grains. Then you can splurge on one or two foods like pumpkin pie.
Remain physically active
It may be tempting to hibernate inside watching heartfelt holiday movies on television, but resist the urge to be sedentary. Keep up normal fitness routines, aiming for the recommended 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity exercise. Take the stairs at malls and park further away from stores when shopping for the holidays to add a little extra movement to your day.
Get enough sleep
It may seem your schedule is packed with everything from parties to holiday preparation, but it is important to get adequate rest. Without enough sleep, you may feel sluggish and your immune system may not be as strong.
Lay off the alcohol
Holiday toasts are replete with delicious cocktails. However, moderation is key whenever alcohol is being served. Popular drinks often are calorie-dense, and health experts warn that consuming too much alcohol is linked to a higher risk of developing certain conditions, like liver issues, cancer, diabetes, and heart disease, says WebMD. Opt for non-alcoholic beverages. Water and unsweetened drinks are healthy options.
Back away from the buffet
When you attend a party, position yourself away from the buffet. When you are close to food, you might engage in mindless nibbling. Find a seat away from the dinner table or buffet during holiday gatherings.
Slow down and be aware
The holiday season is a busy time of year, and that means people may be racing around distracted or in a rush. Take special care to be alert while driving to avoid accidents that can lead to injuries or even fatalities.
Although nutrition often isn’t top of mind during the holiday season, healthy behaviors shouldn’t be completely forgotten during this festive time of year.
Article courtesy Metro Creative Graphics
