Ep 032 Be Merry: How to Avoid Holiday Weight Gain Without Missing Out on the Fun!
Does everyone actually gain weight over the holidays, or is it possible stay merry and maintain your weight? In episode 032 of the Wholly Well Journey podcast, we’re talking about managing holiday stress and avoiding weight gain while enjoying the festive season. Here are practical tips on mindful eating, maintaining healthy habits, and not letting the busyness of the holidays impact your physical and mental well-being. Tune in for actionable advice to help you navigate holiday parties and celebrations with a balanced approach that prioritizes holistic health.
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The holiday season is often regarded as the most wonderful time of the year. With festive gatherings, family traditions, and delicious feasts, it's a period filled with joy and celebration. However, for many, this season also comes with a tinge of anxiety about potential weight gain. But don't worry! You can enjoy the festivities without compromising your health goals. Here’s how you can maintain balance and stay merry throughout the holidays.
Do We Really Gain Weight During the Holidays?
The notion that everyone gains weight over the holidays is widespread, but studies suggest that the average weight gain is about 0.8 to 2 pounds. While this might seem minor, consistently gaining a little weight every holiday season can add up over the years. Instead of stressing about weight gain, focus on enjoying the festivities mindfully.
Mindful Eating: Your Essential Holiday Strategy
Mindful eating involves making conscious choices about what and how you eat. This allows you to enjoy holiday treats without overindulging. Consider ranking your favorite holiday foods so you can indulge in your top picks without feeling guilty. It's not about depriving yourself but about enjoying wisely.
Practical Tips for Holiday Eating
Hydration is Key: Drink plenty of water to stay hydrated and avoid mistaking thirst for hunger.
Watch Your Drinks: Be cautious with calorie-laden beverages like alcohol and sugary drinks, which can quickly add up.
Focus on Veggies and Protein: Prioritize these in your meals to help you feel full and satisfied.
Moderation Over Starvation: Avoid extreme fasting followed by feasting. Instead, maintain balance by moderating your intake.
Maintain Your Routine: Stick to your usual healthy eating habits 80-90% of the time, even during the holiday season.
Exercise: Keep Moving and Set Goals
Physical activity is essential, especially during the busy holiday season. If you can't stick to your regular workout routine, aim for a step goal each day. Activities like errands and shopping can contribute to your daily movement, so capitalize on these opportunities to stay active.
The Importance of Sleep
Getting adequate sleep is crucial, particularly in a season full of demands. A lack of rest can lead to cravings for unhealthy foods and decreased energy. Aim for 7-9 hours a night to support your mental health and metabolism.
Balancing Special Occasions and Everyday Living
Recognize the difference between special holiday events and everyday meals. Enjoy indulgences at parties, but avoid bringing unhealthy leftovers into your daily routine. This balance will help prevent weight creep and maintain your healthy habits.
Acknowledging Your Emotions
Holidays can bring up a wide range of emotions, from joy to stress. Acknowledge these feelings and talk to someone if needed. Remember that it's okay not to feel cheerful all the time and that acknowledging your emotions is a vital step towards well-being.
Being the Boss of Your Own Life
You have the power to define what the holidays mean to you. Instead of succumbing to societal pressures, create traditions that focus on activities rather than just food. Set boundaries and decide the best way for you and your family to celebrate.
Conclusion
The holidays should be a time of joy, health, and well-being. By implementing mindful eating practices and maintaining balance, you can enjoy this festive season without the stress of weight gain. Remember, you have the control to make the holidays a healthy and happy time for yourself and your loved ones.
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