Many people find their schedules overloaded with events and may worry about keeping up with their fitness routines.
With the holiday season just around the corner, it’s easy to get consumed by the rush of shopping, family gatherings, and, of course, abundant holiday meals. For some, the busy holiday period can seem like an insurmountable challenge to maintaining a healthy lifestyle. But staying active and mindful of nutrition doesn’t have to be hard, and even small steps can help you enter the New Year feeling balanced and energized. Here are some tips to stay on track through the holidays.
Track Your Food Intake
It’s easy to lose track of what we eat during the holidays, which can lead to unwanted weight gain. While it may feel cumbersome to monitor calories, it doesn’t have to be precise. Rough calorie tracking can still help you make healthier choices. Studies show that people who log their meals are more likely to maintain their weight or lose weight successfully. Try using a calorie-counting app or a simple food diary. Awareness of your food and drink choices can help you stay mindful and avoid overeating.
Stay Hydrated
Hydration plays a key role in nutrient distribution, and drinking water can also help you consume less food. Make a habit of drinking a glass of water before each meal, and if you’re indulging in alcoholic drinks, alternate each with a glass of water. This strategy can help prevent overeating and overdrinking. Remember, holiday beverages can pack hidden calories—a single cup of non-alcoholic eggnog, for example, contains about 343 calories and 29 grams of fat, not including sugar!
Focus on Weight Maintenance
With so many festivities and tempting treats, the holidays may not be the ideal time to set ambitious weight-loss goals. Instead, shift your focus to maintaining your current weight. Research suggests that the average adult gains about 1–2 pounds during the holiday season, which, while small, can accumulate over the years if not managed. Aiming to maintain your weight instead of pushing for weight loss can reduce holiday stress and keep you on track without feeling deprived.
Try Fun, Active Outdoor Activities
If finding time for the gym feels challenging, consider outdoor activities that can get your heart rate up. Planning a family outing to go ice skating, skiing, or taking a winter hike are great ways to stay active while enjoying time with loved ones. You can also join a holiday-themed charity run or walk. Research shows that staying active with family and friends can increase your likelihood of maintaining healthy habits.
Plan Workouts Ahead of Time
Whether you’re traveling or staying local, it helps to plan your workouts in advance. Research gyms in the areas you’re visiting, check if your hotel has a fitness facility, or explore nearby hiking trails. Even if a traditional gym isn’t accessible, many phone apps and streaming platforms offer easy-to-follow workouts. Having a plan in place makes it easier to stay committed, even in a new environment.
Start With Early Morning Workouts
Getting your workout done in the morning can boost your energy for the day ahead. Completing your workout first thing helps you avoid the temptation to skip it later if the day gets busy. Studies suggest that morning exercisers are more likely to stick with their routines. Plus, finishing early can give you peace of mind and allow you to fully enjoy your day’s activities.
Try High-Intensity Interval Training (HIIT) Workouts
If you’re looking for a time-efficient way to stay fit, consider incorporating High-Intensity Interval Training (HIIT) into your routine. HIIT combines strength and cardio in quick bursts, allowing you to burn more calories in less time. Just 20–30 minutes of HIIT can provide a full-body workout, making it ideal for those busy holiday schedules. Research indicates that HIIT can help increase metabolic rate and improve cardiovascular health, which is perfect for staying active and balanced during the holidays.
Article by Yanasa Williams
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