The holidays are a time of joy and celebration but can also present health and fitness challenges. Between holiday festivities and indulgent foods, even the most disciplined health enthusiasts can find it hard to stay on track during the last quarter of the year. However, with thoughtful strategies and expert-backed advice, you can navigate this festive season while keeping your health and fitness goals intact.
Here are 10 expert-recommended tips to help you stay healthy during the holidays.
1. Aim for 1g of Protein per Pound of Body Weight
Protein is vital for maintaining muscle mass and supporting your immune system, significantly when regular routines are disrupted. Nutrition experts suggest aiming for .75-1 gram of protein per pound of body weight daily to help keep you feeling full and satisfied. This approach not only helps curb overeating but also enhances thermogenesis—the process of heat production in your body that increases calorie burn. High-protein diets are linked to better muscle maintenance and can aid in weight management, a welcome benefit during the calorie-rich holiday season.
2. Take 10-minute Walks After Meals
Walking after meals is a simple yet effective way to manage health during the holidays. A brief 10-minute walk can significantly improve digestion and blood sugar regulation, which can be particularly useful after consuming large, carbohydrate-heavy meals. Studies have also shown that this practice helps reduce cortisol levels, the stress hormone, promoting a greater sense of well-being.
3. Strength Train Before Larger Meals
Exercise physiologists advocate for a strength training session before indulging in a big holiday meal. This strategy improves insulin sensitivity, helping your body better process glucose and increasing your excess post-exercise oxygen consumption (EPOC). EPOC refers to the calories you continue to burn after a workout. A timely workout before a meal can, therefore, maximize the use of incoming calories for recovery and muscle growth rather than fat storage.
4. Prioritize Your Sleep
Sleep experts stress the importance of good sleep hygiene, particularly during the busy holiday season. Poor sleep can disrupt cortisol levels and other appetite-regulating hormones, leading to increased hunger and a propensity for overeating. Aim for at least seven hours of quality sleep per night by reducing exposure to blue light from screens before bedtime and getting to bed at a good time. This helps maintain hormonal balance and reduces the chances of next-day cravings.
5. Make Your Circadian Rhythm Work for You
Optimizing your body’s natural circadian rhythm can have significant metabolic benefits. Health professionals recommend exposing yourself to natural morning light to help synchronize your internal clock, which can improve metabolism and overall energy levels. Watching the sunset is another way to help your body wind down and prepare for a restful night’s sleep, reinforcing your natural rhythms and promoting better sleep quality.
6. Consider Supplementing with Chelated Magnesium & Vitamin E
Nutritionists often recommend supplementing with chelated magnesium and vitamin E during the holidays. Magnesium is involved in over 300 biochemical reactions in the body, including those for managing stress and relaxation. Vitamin E is a powerful antioxidant that helps combat inflammation and support hormonal balance, which can be beneficial amid the holiday hustle.
7. Get 25g of Fiber Per Day
Dietitians emphasize the importance of fiber in preventing overeating and supporting a healthy digestive system. Aiming for at least 25 grams of fiber per day can help regulate digestion and maintain stable blood sugar levels, which is crucial when faced with an array of holiday treats. Fiber also aids in detoxification processes, allowing your body to recover from lower-quality foods and alcohol.
8. Use Zone 2 Cardio to Reduce Stress and Burn Fat
Low-intensity cardio in Zone 2 is highly effective for burning fat and reducing stress, making it an ideal exercise mode for the holiday season. Fitness experts suggest that this low-intensity cardio at 55-65% of maximal heart rate helps burn more fat as fuel, supports recovery, and is easy on the body. It is sustainable even when you might feel less inclined to engage in more intense workouts. Ninety minutes per week can work wonders.
9. Keep a Gratitude Journal
Mental health professionals advocate for keeping a gratitude journal to help manage stress and improve overall emotional and mental well-being. Regularly jotting down things you are thankful for at the end of your day can significantly enhance your mood, reduce stress, and lead to better sleep, which is particularly valuable during potentially stressful holiday periods.
10. Keep Healthy Prepared Meals in the Fridge
Nutrition experts agree that one of the best ways to maintain a healthy diet during the holiday season is to have prepared meals in the fridge. This helps you resist the temptation to indulge in less nutritious options and ensures you are more likely to stay within your calorie goals. Research shows that having easy access to healthy meals can significantly increase the likelihood of maintaining a balanced diet during times of temptation.
Reminder
Incorporating these tips into your holiday routine allows you to enjoy the season’s festivities without sacrificing your health and well-being. Remember, the key to a healthy holiday is balance, planning, and discipline. Happy holidays!
Order your high-quality healthy meals today.
View Menu >
