Tips for Sticking to Your Diet and Fitness Goals This Holiday Season

The holiday season is upon us, and there’s food flying around. I don’t know about you, but for me, sticking to a diet right now is difficult. Everywhere I go, someone is making 1,500-calorie meals — the ones that make you sleep off less than thirty minutes after you’re done eating. 

So, how do you survive the holidays without getting off your diet and derailing from your fitness goals? Let’s get into it. 

1. Practice Portion Control 

Oh, that’s something you’re already doing? Well, be more careful about it. You may not have a lot of say in the preparation of all the food you’re going to be eating. This means that it’s harder to tell what high-calorie ingredients have been added to the food. 

I suggest eating only small bits of everything and spreading the nutrients around a little so that you can enjoy everything. 

2. Prioritize Protein 

Most people on diets are trying to lose some weight or at least trying not to gain weight. If this is you, your best bet is protein. 

You see, protein is the most satiating macronutrient. When you eat more protein, you can go longer without feeling hungry. How so? 

Well, your body ends up breaking protein down into amino acids. These amino acids now stimulate the release of some gut hormones that convince your brain you’re satisfied. Examples of such hormones are glucagon-like peptide (GLP 1) and cholecystokinin (CCK). 

Another way protein makes you feel satiated is that it slows the absorption of glucose into the bloodstream, thereby keeping your blood sugar level steady. Sudden changes in blood sugar levels cause cravings, but protein can help moderate this. That’s another way it keeps you from wanting food.  

Additionally, as confirmed in a study published in the American Journal of Clinical Nutrition, protein diets are related to increased thermogenesis. This simply means that your body expends more energy digesting protein than it does with other nutrients. So, fundamentally, eating more protein helps you burn more calories.  

Apart from weight loss, protein is also essential if you’re trying to put on some muscle. You see, your muscles are literally made of protein. Protein is involved in muscle contraction, muscle repair and growth, and even muscle structure. So, if you’re trying to grow muscle or maintain your current muscle mass, you also need as much protein as you can get. 

3. Stay Active

Working out during the festive season can be difficult. You may have to travel, plan gifts, visit family, or shop. One option is to plan all these activities around working out. You could train first thing in the morning and get it out of the way. Like this, you can focus on all these other things.

If you can’t go to a gym this festive season, working out at home also works. Do some pushups, squats, and pullups. These exercises could help with muscle growth or maintenance. It would help to have some equipment like dumbbells and resistance bands to give your workouts more resistance. 

What’s more? You can always walk. Walking is quite an underrated activity for weight loss and maintaining lean muscle mass. A study published in the Journal of Strength and Conditioning Research found that walking was a great weight loss tool for overweight individuals. 

Another study published in the Journals of Gerontology found that including moderate aerobic exercise like walking during calorie restriction helps to preserve muscle mass. When in doubt, go for a walk. 

4. Limit the Processed Food

Heavily-processed foods are usually calorie-dense while lacking in important nutrients. This means that you’d be eating a lot of calories with hardly any healthy, valuable nutrients. Examples of heavily processed foods are chocolates, soda, ice cream, candy, etc. 

While these types of foods will be everywhere this holiday, there are options that are more natural, more nutrient-filled, and less calorie-dense. Fruits, nuts, and dairy products like yogurt are some examples. Sticking to these will help you not lose track of your fitness goals around this time. 

If, however, you have a sweet tooth, you should consume these high-sugary processed foods in moderation. Binge-eating candy because it’s the holidays is not a good idea. Remember, your fitness goals matter, too. 

Moderation Is Important 

I love the holidays. Everyone loves the holidays. The air is cheerful, the food is bountiful, and not indulging in the merriment is sad. At the same time, however, the last thing you want is to lose all your gains. So, think about these tips as you gear up for the holiday season, and remember to eat responsibly. Enjoy the gains!