We are officially in the holiday season… this time of year is often a time of getting together with our loved ones which often includes an entourage of Grandma’s Mac & Cheese, that delicious homemade pecan pie, & a couple bottles of wine 😉 

The average person gains 7 to 10 pounds between Thanksgiving and Christmas….holy moly!

So, how do we avoid over-eating around the holidays? 

  1. Planning ahead – we know there will be these parties & long work days, but despite knowing it is coming, we fail to PLAN on how to handle them. 
  2. Don’t overly restrict yourself – over-restrictions leads to OVER indulgence or binge eating. When you know you have a dinner party or social gathering coming up, eat as you normally would leading up to the event. Focus on whole foods, such as fruits, veggies, and lean protein sources which will fuel your body with proper nutrition and leave you feeling full and satisfied. This prepares you to have self control when you are presented with food temptations. 
  3. Decide when it is worth it to indulge – This is key. This is a holi-DAY, not a holi-MONTH. 

How can we indulge without falling off track?

  1. Have half of the pie, instead of the whole piece.
  2. Get in a good workout.
  3. Educate yourself on different healthy holiday recipes. 
  4. How can you navigate social pressure during holiday parties?
    1. Assess the people you surround yourself with. 
    2. Explain to your friends & let them know you need support
  5. Your reason has to be associated with your identity—Your “why-dentity”
  6. Is it a SHOULD or a MUST?
    1. Is your health a: “I should eat this, because that is a better option for me”, or is it, “I will eat this, because my health is 100% a priority”? 

Only 8% of people stick with their new year resolutions…

Let’s talk about New Years Resolutions… 

  1. You don’t need a new year to make a change, you only need a new moment. 
  2. What is going to change about YOU?!?!?
  3. Why do I start so motivated and fail?
    1. Most people aren’t committed, they’re interested… They SHOULD eat better but it’s not a must. The reason you haven’t stayed committed is because your reason isn’t deep enough…WHY-DENTITIY.
  4. Inconvenience exposes commitment… Commitment is staying true to what you said you were going to do, LONG AFTER the motivation leaves. 

Questions to ask yourself to deepen your WHY:

  • Is your reason associated with your identity? Or is it superficial?
  • Is your reason a MUST or a should?
  • How do you envision yourself showing up during periods of low motivation?

Things you can do to stay on track:

  • Revise your reason DAILY. Create that STATE daily.
  • Remember, goals are something that you teach, standards are something that you live. What standard do you want to have for yourself?

Want more tips to get through the holidays? Click here to listen to the full-length podcast that Christine and I did, filled with tips and questions to help 

Rachel Scheer

Rachel Scheer

Rachel Scheer is a Certified Nutritionist who received her degree from Baylor University in Nutrition Science and Dietetics. Rachel has her own private nutrition and counseling practice located in McKinney, Texas. Rachel has helped clients with a wide range of nutritional needs enhance their athletic performance, improve their physical and mental health, and make positive lifelong eating and exercise behavior changes.

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