Tips for Surviving the Holidays

By Megan Rupiper, MS, Certified Personal Trainer

Megan Rupiper

Many people dread the upcoming holidays and the effects they have on their waistline. The following are some tips for making it through the holidays with a happier and healthier waistline.

Tip #1:  Make time for yourself.

The holidays are a busy season of going to parties and hosting parties with all of the preparations that go along with them. Be sure to make yourself a priority all season long.  

Do not allow the hustle and bustle of the season make you miss your favorite workout routine, favorite class, or personal trainer.  Your continued exercise routine will help you cope with the stress of the season, allow you to rest better at night, and help you continue burning the extra calories that you are more likely going to consume. Do not use the excuse "I'm too busy" to skip taking care of yourself. 

Tip #2:  Alter your favorite recipes.

The holidays are notorious for dishes heavy in calories. Try altering the recipes this year to make them more calorie and figure friendly. When making your favorites, try to cut back on the amount of butter, sugar, or salt you use. Try to substitute lower fat dairy options instead of the full-fat option. Get online to research some healthier recipe alternatives. 

A good rule of thumb to follow in cooking is trying to keep foods in their most natural state. For example, instead of making the traditional green bean casserole with the cream of mushroom soup and crispy fried onions, try fresh green beans with some caramelized onions, cooked simply with olive oil, salt, and pepper. 

Tip #3:  Portion control.

Portion control is something you should pay attention to all year long. It is an easy way for you to keep your calorie intake in check. When you start to attend holiday parties that have oodles of food choices, try taking only a small sample of each item.  Taking a full serving size of every side dish when there are six side dishes to pick from is going to result in an excessive amount of calories being consumed.  

To go along with taking small amounts of each food, try using a smaller plate for your food. When there is less room for you to put the food, you are more likely to consume fewer calories. 

Do not attend a party on an empty stomach. Just like going to the grocery store hungry, you are likely to eat more food if you go to the party hungry. 

Tip #4:  Choose your beverage wisely.

Alcoholic and non-alcoholic drinks can add up in calories over the holiday seasons. Avoid drinking beverages that are high in calories and sugar. Sodas are high in empty calories and contain excessive amounts of sugar. Many alcoholic beverages contain high amounts of calories as well. Do your research on your favorite alcoholic beverage before attending a party. If you find your favorite beverage is high in calories, find a low-calorie alternative. Some easy ways to slim back on mixed drink calories is to add diet soda instead of regular or use club soda instead of tonic water. The number of drinks you consume should also be monitored, not only for the sake of calories but also for a safe return home at night.

Tip #5: Get your sleep

There is no better way to sabotage yourself during the holidays than by not getting enough sleep. Lack of sleep can result in more sugar cravings, lack of energy, and increased appetite.  Each of these can result in making poor decisions about both food and exercise. 

The holidays are a busy time of year but don't let them get to you. Treat your body just as well as you do all year around by continuing your regular exercise program, eating well, and getting plenty of rest. Following these simple suggestions will result in a healthy holiday season.