When the calendar flips to December, many of us normally get bombarded with invitations to Christmas parties, end of year drinks, get-togethers and other festive gatherings.
But all this festivity and celebration goes hand in hand with indulgence and neglect of those good habits we have been working so hard on all year. Is it possible to make it through to January without losing yourself to your inner party monster?
Of course! Granted, you may need to allow yourself some extra slack over this period in order to maintain sanity, so today, instead of an interview I am offering a few simple steps you can follow to make sure you don’t overindulge.
Party
Parties can be a minefield when it comes to temptation and making healthy choices. Some key things to try and avoid are fried foods, crumbed foods, and anything that contains limited vegetables. You want to go for the freshest, most colourful items and those that have the highest nutrient density.
It is also a good idea to have a salad or lean protein and vegetable-rich meal before you head out, as you’ll already be satiated and less likely to overindulge on the naughty stuff. You might also want to pay attention to where you situate yourself throughout the night, and try to ensure you’re not sitting in front of a bowl of chips or the dessert tray, where all you need to do is reach out and grab something.
Eating out
Once again look for vegetable-rich dishes that aren’t crumbed or deep fried, these will provide the most nutrients along with a lower level of bad fats. Consider whether or not you’re actually hungry enough for an appetizer as well as an entrée, or even choose a substantial appetizer as your main course. Remember not to feel obliged to eat everything on your plate and that you can always take away your left-overs for lunch or dinner the next day.
Alcohol
In reality, this is probably the most detrimental to every aspect of health and fitness during the holiday season. Alcohol affects metabolism, mood, sleep, immunity, bone health, and most importantly, self-control. As soon as we’ve had a drink or two we completely forget about the nutrient density of the foods in front of us and just reach for the most indulgent choices. People often underestimate the caloric impact of alcohol consumption in general, and this escalates significantly throughout the holidays. You can always choose items that are lower in calories and higher in nutrients, such as spirits mixed with fresh lime and soda, or cocktails that contain fresh fruits and vegetables. However, as previously mentioned, metabolism is affected and so the alcohol is absorbed before the nutrients in these drinks and hence they will be less beneficial to the body. The best option is to pay attention to your consumption levels – plan your night, and eating, around the amount you intend to drink. Keep in mind that once you’ve had a big night out, you’re significantly less likely to be able to get your workout done at all the next day, and you’ll definitely make poor food choices based on how much you partied the night before.
Working out
Prioritize! Try to set appointments with yourself throughout this period and don’t dip out. Scheduling time for yourself will help to keep you focused, balanced and with your eyes on the bigger picture. Scheduling a workout with a gym buddy or personal trainer the day after a night out is planned, may actually help you to keep on the straight and narrow when you’re out and exposed to temptation.
All in all, the main tip to take away with you this Christmas is to be mindful. Try to be aware of your habits from previous years, keep your goals in the front of your mind and anticipate how temptation can affect you. If you can do these things, when temptation arises you will be ready and prepared with an action plan.
Stay tuned, friends. If you need help with building muscle or losing fat, shoot me an email:
emmersoncampbell@gmail.com
