5 Tips for Staying on Track Through the Holidays
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Welcome back! The holiday season is here, and with it comes the challenge of staying on track while still enjoying all the festivities. But here’s the good news: you don’t have to choose between enjoying the holidays and sticking to your goals. You can absolutely do both! Let’s dive into my top tips to help you enjoy the season without derailing your progress!
1. Start with Protein and Veggies
When you sit down for that big holiday meal, start with the staples that fuel you best: protein and veggies.
Why it works: Protein keeps you feeling full longer, stabilizes your blood sugar, and takes longer to digest, which helps reduce cravings. Veggies are packed with fiber to aid digestion and keep you satisfied without overloading on calories.
Pro tip: Save the carb-heavy foods for later in the meal. You’re less likely to overeat when you’ve already filled up on nutrient-dense options like turkey and roasted vegetables.
Think of it as setting your body up for success before diving into your favorite sides and desserts.
2. Don’t Skip Meals
It’s tempting to skip breakfast or lunch to “save room” for a big holiday dinner, but this strategy can backfire.
Why it works: Skipping meals can send your hunger hormones into overdrive, making it harder to control your portions later. Instead, start the day with a balanced breakfast that includes protein, fiber, and healthy fats.
Pro tip: A satisfying breakfast like oatmeal with a side of eggs can help you stay steady throughout the day and make mindful choices later.
By fueling yourself early, you’ll avoid that “I’m starving” feeling that leads to overeating.
3. Stay Hydrated
Water is your secret weapon during the holidays.
Why it works: Hydration aids digestion, reduces bloating, and keeps your hunger cues in check. Sometimes, your brain confuses thirst for hunger, so drinking water throughout the day can naturally help you eat less.
Pro tip: Aim for a glass of water before each meal to set the tone and keep your body running smoothly. Especially with all the salty holiday foods!
It’s a simple habit that makes a big difference.
4. Slow Down and Take Breaks
The holidays are a time to connect with loved ones, so make the most of it! Slow down, chat, and enjoy every bite.
Why it works: It takes about 20 minutes for your brain to register fullness. Eating too fast often means overeating before your body has had a chance to catch up.
Pro tip: Put your fork down between bites and take breaks to talk with family or friends. Savor the flavors and the experience.
Not only will you feel better physically, but you’ll also enjoy the meal more when you’re present and intentional.
5. Move After Dinner
After a big holiday meal, one of the best things you can do is get moving.
Why it works: A short walk aids digestion, helps regulate blood sugar, and is a great way to spend quality time away from the table.
Pro tip: Even 10-15 minutes can make a difference. Grab a family member or friend, bundle up, and head outside for some fresh air.
You’ll feel lighter and more energized heading into the rest of your evening.
Bonus Tip: Give Yourself Grace
Here’s the most important thing to remember: one meal won’t make or break your progress.
Why it works: Consistency over time is what truly matters, not what happens on one holiday.
Pro tip: Enjoy your favorite foods guilt-free, then get back to your routine the next day.
The holidays are about joy, connection, and balance... not stress over food!
Enjoy the Season Without the Guilt
With these tips in your back pocket, you can make the most of the holidays while staying aligned with your goals. It’s all about making mindful choices, planning ahead, and giving yourself the freedom to enjoy the season without going overboard.
If you found this helpful, share it with a friend who could use some holiday inspiration!
If you’re looking for personalized coaching to help you stay on track year-round, I'm currently accepting new 1:1 clients. Just send me a message, I'd love to work with you!
For more tips, recipes, and motivation, follow me on Instagram @ConquerHer_Fitness
I’m rooting for you! Have a happy, balanced holiday season!
xoxo,
Coach Des
