Over the holidays, it's really easy to eat too much, drink too much, and generally disregard the hard work you've been doing all year long.
But enjoying the holidays without ruining all your hard work is possible. Yes, you can have healthy holidays — and you don't have to deprive yourself!
It can be tempting (and quite easy) to relax your eating plan over the holidays. But consider this: by eating just an extra 200-300 calories per day, you could easily add on three pounds in the space of a few weeks.
And 200-300 calories is just a couple of cookies or a piece of pecan pie.
You don’t need to skip the festivities, though! You need a plan to support your healthy lifestyle, and that’s why we put together 15 easy tips to help you have healthy holidays!
But before we get into all that, check out this video that shows you what to do the day before, the day of, and the day after a big meal.
Welcome To The Fit Father Project – Your New Nutrition and Workout Resource!
At the Fit Father Project, we specifically help busy men over 40 get back in shape by offering free information and resources on our website, backed up with our Fit Father 30X (FF30X) Program.
This article will teach you how to have healthy holidays, but we're here to help you make a whole slew of healthy and sustainable lifestyle changes that will last.
Everything we do here at the Fit Father Project aims to simplify eating and exercise for you, so you can get in great shape and stay strong and healthy for your family — without any unnecessary complications.
Sound good? Good. Let's dive in!
15 Ways To Have Healthy Holidays
1. Moderation
Regardless of whether you're at a work get-together, family party, or hosting at home, moderation is always key.
Remember, you're trying to lose or maintain your weight. It's OK to try things or enjoy your favorite holiday dishes, but only in moderation.
When eating full meals, adopt our Perfect Plate method — 1/2 vegetables, 1/4 protein, and 1/4 quality carbohydrates.
If this isn't possible, then small portions are the safest bet.
2. Prepare
The holidays are busy, and it can be hard to stick to healthy eating habits. When you're on the go, prepare healthy meals ahead of time and store them in your refrigerator or freezer. You’ll have something healthy to eat throughout the entire week!
To help you make the right decisions, check out this free 1-day meal plan.
3. Let Loose
Accept that it’s the holidays and that indulging a little is OK, but not the entire time. If you’re going to let loose one evening, continue to eat regular meals afterward and try to restrict your calorie content.
Restricting your calories at other times will help to balance out your indulgence. Feel free to schedule an intense workout in the future to tip the scales in your favor.
4. Pause Before Seconds
One of the simplest and most effective techniques to avoid overeating is to have a small portion and then take a moment before you decide to have seconds.
By pausing for 30 seconds, your body and brain will tell you if you really need seconds. Then, don’t be afraid to say no!
5. Choose Your Drinks Wisely
Festive eggnog can have as much as 500 calories in one glass, and an average glass of wine or beer is between 150 and 250 calories.
Consider what you’re drinking carefully. The lowest calorie option is usually a spirit on the rocks. The ice will dilute the alcohol slightly to help keep you hydrated and reduce the impact of the alcohol.
Learn what healthy alcohol consumption looks like and what you should be eating while you are drinking alcohol.
6. Keep Your Distance
It’s easier to control what you’re eating by avoiding the table or area where all the food is laid out. The closer you are, the easier it is to graze without thinking about it.
Try to make it as difficult as possible to get seconds, grab another handful of snacks, or have just one more cookie.
7. Have Healthy Recipes At Hand
Hundreds of potential recipes are available on the Fit Father Project blog. Download/bookmark your favorites and keep them handy.
That could make this one of the best holiday health tips of all!
8. Drink More Water
You already know water is essential for your body. But don’t forget that drinking water is also a great way of filling up, effectively reducing your appetite and helping you stick to your healthy lifestyle.
As a bonus, cold water lowers your core temperature, forcing your body to boost your metabolism to correct your core temperature. It burns extra calories while doing this.
9. Take Time To Exercise
Many people stop doing their regular exercise routine throughout the holidays. If this is you, don’t feel bad about it, but remember, a little exercise can go a long way.
Try to move as much as possible, whether taking the dog for a long walk or running around with the kids. Anything you do will help you to stay active and keep burning those calories.
Try these 5 quick workouts that you can fit into any busy day!
10. Sleep
Sleep is essential to your continued good health. When you sleep, your body balances its hormones and repairs itself.
But, a lack of sleep can also fog your brain, making it harder to choose the healthy option. In fact, your brain may even start to crave sugar to dispel the fogginess, making it harder for you to resist those holiday temptations.
Check out this episode of the Fit Father Project Podcast to learn all about the benefits of sleep and how it can help you live longer and perform better!
Instantly improve your sleep habits and routines by implementing these 3 simple things!
11. Use Small Plates
The average appetizer contains around 200 calories! One of the simplest and most effective holiday health tips is to choose a smaller plate.
This will stop you from being able to put too much on it, helping your portion control without you even having to think about it. Of course, you must avoid thinking that seconds are OK because you had a small plate!
12. Use the Scales
Generally, weighing yourself every week or two is a good idea. This will ensure your weight targets are going in the right direction without placing too much emphasis on the hard numbers.
Good health is more than just the number on the scale.
However, it can be a good idea to weigh yourself every other day during the holidays. The thought of having to do this and the sight of the scales moving can help you to make the right food choices.
13. Fill Up On Vegetables
Vegetables are great for making you feel full, but also provide many basic nutrients your body needs.
If you’re concerned about party food and treats, make a beeline for the veggie try. Add a little protein to keep your body balanced.
14. Food Journal
Accountability is one of the strongest motivators to stay on the healthy side of the holidays. Start a food journal, record everything you eat, and calculate an approximate calorie intake.
Compare this to your maintenance calories; you’ll soon realize where you’re going wrong. Even the thought of having to record all your food can stop you from eating the wrong things.
15. Buddy Up
If you have a friend or relative trying to live more healthily, you can buddy up with them. If you haven’t got a friend doing this, join FF30X today and find a buddy!
Then all you need to do is challenge them — the one who puts on the most weight over the holidays loses. What they lose is up to you two; we won't ask!
This will help you make the right choices when faced with abundant food and drink.
Here’s a FREE Meal Plan & Workout For Busy Men 40+
We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.
This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off. If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts
GET STARTED TODAY ON FF30X
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched information on healthy holidays.
