Keeping the Holidays Healthy
The
winter holidays are arguably the hardest time to stay on your diet.
Between Thanksgiving, Christmas and everything in between, there are
plenty of calories to go around and many gyms are well, closed. But
don't fear, because there are a lot of things that you can do to ensure
that your diet and your exercise aren't tossed aside during the holiday
season.
I'm not talking
about turning away Aunt Edith's fruitcake or skipping the mashed
potatoes at Christmas dinner. I'm talking about simple and effective
solutions to ensure that you don't end up letting the holidays hit your
waistline or derail your training program.
Dealing with Holiday Dinners
Eat Less During the Day
Those
of you who have been following me know that I track the food I eat in
terms of macronutrients (i.e. protein, carbs, and fat). Generally, I try
to divide the protein out into equivalent portions across 4-5meals per
day. I also try to spread out the fat and the carbs, with exception of
pre & post workout meals, where I consume a little more carbs. That
portioning goes out the window on Thanksgiving and Christmas dinners.
During these meals, I know that I should expect a hefty dose of carbs
and fat. So what do I do? I limit my carbs and fat during the day so
that my macronutrient intake for the day still balances out the same as a
normal day. Maybe it's not optimal. But in terms of body composition,
it will get me through the day without any unwanted weight gain and I
can still have a slice of pie with dinner.
Skip Seconds
As
tempting as it may be, a second plate at Christmas dinner is probably
something you will regret later. This is where will power comes in to
play. I'm not saying that you shouldn't eat or even that you should cut
down your portions to child-like sizes (Lord knows I don't). But don't
gorge. Remember, this is holiday food. Sure, some of it is delicious but
most of it is probably not the best stuff for your health.
Bring a Dish... or Two
Bringing
a dish of food is almost always welcome at holiday dinners. And that's
exactly what I do. I bring a dish that fits nicely into my diet and I
bring something that I really like (and something that other people will
like too). For example, this Christmas I am bringing my Low Fat Sweet Potato Protein Cheesecake. It's mind blowing good but it won't blow my diet away.
Bringing
a dish ensures that there is at least something there that (1) fits
into your diet and (2) you really want to eat. If you are really
ambitious then you can bring two dishes. Maybe consider bringing one
desert and one entree. That way you will have the bulk of your meal
covered by your diet and you won't have to feel so guilty. If you are a
good cook then I'm sure your family will be happy to have you bring more
than one dish ;)
Consider a Post-Holiday Cut
If
you do go a little overboard then consider doing a 1-2week fat-cutting
phase once the holidays are over. It takes a 3500 calorie surplus to
gain a lb of fat. Chances are that you didn't overeat at Thanksgiving or
Christmas by 3500 calories. But if you are feeling a little more portly
after the holidays then maybe you should consider doing a brief period
of fat cutting.
Training During the Holidays
Plan Out Your Exercise Time
Find
out when your gym is open and make plans to be there. Don't skip family
events. But you should be able to get away for an hour or two during
the day or in the morning to have a workout. If you absolutely can't get
away then consider dropping your calories a bit and taking the day off.
Although on holiday dinner days, dropping your daily calories might be
easier said than done.
Have a Cardio Day or a Make It a Dload Week
If
you can't get to the gym or your chosen exercise facility then perhaps
you make it a cardio day. You can always bike, run, rollerblade, etc.
You could also time a holiday week with a dload week and do your
workouts using predominantly exercise bands and bodyweight exercises.
One week of lower intensity exercise isn't going to hurt anything. And
if you've been hitting it hard in the gym for months up until that point
then it might actually help you come back refreshed and ready to kill
it in the gym again.
I
look forward to holiday dinners all year long. I love post-holiday
turkey sandwiches, the deserts my parents make, and getting see my
family. I use many of the above tips I have found that with a little
planning, I can enjoy holiday dinners and fit them into my fitness
lifestyle.
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