This time of year can be full of pitfalls to your eating and fitness routines. Here are a
few tips to help you avoid the holiday (and post-holiday) “blahs”:
Look at your calendar and count all your holiday celebrations. Even if your
social calendar is filled to the brim, this probably only comes to a handful of meals.
Having some perspective will help keep you from that all-or-nothing binge mentality.
And if you do indulge in higher carb items, do your best to avoid waiting until
Monday, after the holidays or January 1 to restart. Start at the next meal. “After the
holidays” will be here soon enough – try to remind yourself how you want to feel
when it is.
Continue to exercise. Even though holiday errands and parties may have you
clamoring to stay afloat, make it a priority to get in some movement every day, even
if it means you can’t keep up your full-on exercise routine. Ten minutes clears the
mental cobwebs, helps you stay focused and connected to your body, and helps you
make better food choices all day.
Prioritize protein and eating real food. Using keto and low-carb replacement
foods is a great strategy to keep you on-track, but not at the expense of real foods.
Before eating the keto treats, fill up on all the meat, fish, poultry, eggs, Greek yogurt
and green leafy vegetables you need to be full. Your body will thank you for giving it
good, simple whole food and you will be less likely to overeat the processed keto
Drink water. It’s quite common to mistake thirst for hunger, so stay hydrated.
Drinking a glass of water before, during, and after a big meal will help keep you full
and less likely to impulsively eat. Also, alternating seltzer or water with alcoholic
beverages will help keep a lot of empty calories at bay and your decision-making
Breathe. Take a look at the food around you, and then take a deep breath. Stay
calm. It’s only food. If you stay present and pay attention to physical hunger, you
may have an easier time assessing: do I really want that extra serving or am I in a
winner-take-all grab-fest because the post-holiday diet/restriction cycle will start
Set realistic goals for the season. Having realistic expectations of your food and
fitness goals this time of year will keep you out of that diet/binge vicious spin cycle.
Longer fasting and setting yourself up for failure with exhaustive exercise routines
might not be realistic right now. Do your best and you won’t be filled with regret in
the new year.
And of course, remember to try to relax and enjoy the best this season has to offer.
If that means putting some safety nets in place for accountability or reaching out to
a friend, loved one, or your health coach/doctor for support, please do so!
To learn more about the Group Coaching program, click here. Group Coaching meetings take place via Zoom every Tuesday at 5:30 pm ET.
Amy Eiges is a health coach and reformed chronic dieter who is passionate about helping others recover from the diet-binge-gain-shame cycle she struggled with for years. Since discovering a ketogenic and low-carb lifestyle, she has lost over 200 pounds and has both reversed pre-diabetes and resolved lifelong depression. “When I was just starting out, facing 200 pounds to lose seemed insurmountable, and the idea I would ever be where I am now was unfathomable. Know this: I am not extraordinary. I just finally got the right advice, put one foot in front of the other and didn’t look back. I know now that it can be done, but after battling this war for 40 years I had lost hope that it was really, truly possible. I am living proof that it is.”
Read more about Amy’s story and struggles with food addiction and chronic dieting (“I Am Not Broken”).