Holiday preparations, family visits, and epic meals end-of-the-year festivities can make it feel impossible to avoid skipping workouts, gaining weight, and landing on January 1st with a momentous hangover.
This “Holiday Survival Guide” from Precision Nutrition aims to help you on how to eat smart and move more intentionally during the holiday season.
Holiday Survival Tool #1
Article: Eat slowly and to satisfied instead of stuffed
The most effective (and sanity-preserving) tool for holiday eating may also be the simplest one: Eat slowly. (And stop at satisfied, instead of stuffed).
This strategy helps you avoid overeating for two main reasons:
Physiological – It takes 15-20 min for your digestive system to let your brain know that youre satisfied. Slowing down a meal allows that to happen before you overeat.
Psychological – When you slow down, sense into, and savor your food, you feel content with much less. This means youll eat less but enjoy what youve eaten more.
Indeed, when eating slowly (and stopping at satisfied instead of stuffed) you can try all the delicious foods on Grandmas buffet without guilt or needing to work it off later.
Holiday Survival Tool #2
Infographic: How to stay in shape when youre busy
Its one of the most common patterns we see: Folks who want to get (and/or stay) fit will exercise diligently for months, only to get derailed by the holidays and fall off the wagon for the entire year.
Thats why we came up with this simple workout, which you can do no matter where the holidays take you.
This plan takes only a few minutes a day, it requires minimal or no equipment, and it focuses on compound exercise (big muscles, big movements) which makes it very effective when you want a good movement session but have limited time. To sneak in quick, effective workouts this holiday season, check out How to stay in shape when youre busy [Infographic].
Holiday Survival Tool #3
Infographic: Eating well on the go.
The end of the year has most people bouncing from supermarket to mall to party to recital not to mention the planes, trains, and automobiles routine if youre traveling. When youre on the go, it can feel like navigating a nutritional minefield: Hunger signals overpowering, junk food everywhere, little time to sit down and eat your veggies. Challenging, of course, but not impossible. With smart strategies you can eat well on the go no matter where life takes you.
To learn how to maintain your nutrition habits even while running around this holiday season, check out 25 ways to eat well on the go [Infographic].
Holiday Survival Tool #4
Infographic: How (and why) to make the perfect Super Shake
Whats a Super Shake? Its a nutrient-packed, delicious, liquid meal that you can whip up and drink while you help a 4-year-old glue googly eyes on felt reindeers. You see, letting yourself get too hungry is one of the best ways to end up over-drinking and overeating. And during the holidays, you dont always have the time to prep a nice, balanced plate of protein, veggies, fruit, and healthy fats.
For quick, healthy, filling, multitasking-friendly liquid meals, check out How (and why) to make the perfect Super Shake [Infographic].
Holiday Survival Tool #5
Infographic: The best calorie control guide
Want to get through the holidays without losing strength? Without gaining extra weight and body fat? Thats all possible.
Sure, itll feel difficult with all that calorie-dense food in front of you. But your health can survive another year of Moms mostly-butter mashed potatoes and Aunt Maries pumpkin bourbon cheesecake if you just eat slowly and pay attention to portions.
No, no not calorie counting. Thats often annoying, impractical, and inaccurate, especially at Christmas dinner. So try our hand measure system instead.
To learn how to use your hands to measure the best portions for you, check out The best calorie control guide [Infographic].
Holiday Survival Tool #6
Infographic: 3 steps for prepping (and loving) your veggies
Another effective strategy to avoid gaining weight and body fat during the holidays? Eat lots and lots of veggies. Theyre water-dense, calorie-sparse, and full of the nutrients you need to keep your energy and mood up for holiday party #17.
The only problem? Many folks dont love the taste of veggies, especially compared to ultra-palatable holiday food.
Thats why we recruited our top food magicians to create a simple 3-step formula for prepping healthy veggies in a way thats delicious enough for a banquet table. Trust me, these have converted even the most hardcore veggie-phobes.
To cook lots of healthy, delicious veggies this season check out 3 steps for prepping (and loving) your veggies [Infographic].
Hope you have gained some meaningful tips from the shared links and tips. We wish you and your family a joyous holiday!