Enjoy the holidays and give yourself a break.
The holidays can be a stressful time for many and it usually centers around all that food and a so called holiday diet. You’ve worked hard all year and now its time to see friends and family, open gifts, and indulge in what is sure to be a worthwhile feast. But your holiday diet shouldn’t have to be as strict as you think and with the right approach, you can still enjoy all the tasty food around you without ruining your gains.
It may be hard. We won’t lie. But there are certain things to keep in mind and certain mindful eating practices that can help. And while we don’t want to make it seem like you can eat everything in sight, our bodies are pretty good at handling the occasional binge and working to counter act any negative effects associated with it.
So, your gains matter and we get that. But knowing the right way to handle the holidays and knowing just how strict your diet should be can be a game changer. That holiday diet can be intimidating, but it isn’t impossible to manage. Keep on your gains and give yourself the best chance at success with a well-thought out and well-designed holiday diet.
Things To Keep In Mind
Entering the holiday season, there are certain things to keep in mind. These are not set in stone solutions but they can greatly help you when it comes to counteracting some of the effects of that holiday diet which may affect your gains.
Protein
Eating plenty of protein will keep you full and limit some of that snacking you do, while also limiting your meal portion sizes. Protein is a great tool to give you a boost to nutrition and training (1) and there will most certainly be plenty at your holiday party. Don’t neglect this valuable macronutrient and use it to your advantage.
Hydration
Staying hydrated is key and this can work to really influence all your gains, as well as your overall health. Working to assist a number of bodily functions, while also aiding in that feeling of fullness, staying hydrated is absolutely key (2). Plus, with some alcohol in the mix, this is a smart choice for controlling the fate of your gains.
Exercise
What we mean by this isn’t a grueling workout in the gym. But it would be nice to go for a walk or a hike with family and friends to keep your body moving while also getting fresh air. While this might not be your traditional sense of exercise, it is still putting your body in motion to move.
Mindful Eating Strategies
Mindful eating is the idea that you can encourage a healthier relationship to food and enjoy the experience, as opposed to shoveling forkfuls of pie in your mouth. The point is to maintain control while also allowing yourself to enjoy the moment (3). Why this would work during these holiday meals is that with so many good dishes on the table, it can be easy to want to rush and eat as many plates as possible. But with mindful eating strategies, you can better prepare yourself to keep on gains.
Sit Down To Eat
It can be easy to want to just grab food on the go and walk around with a bowl of chips. If you try to make it a point to only eat when you are sitting, you can better control how much you actually eat and limit the potential for weight gain.
Schedule
We aren’t saying here that you need to plan your day for strict times when to eat, but plan to eat breakfast, lunch, and dinner and fill in the gaps if you start to get hungry.
Your Body Is Resilient
While this isn’t meant to say eat absolutely whatever is placed in front of you, it is important to know that your body is quite resilient and can handle the occasional binge fairly well. For those worried about short term effects, you will not see significant increases in fat mass or overall weight (4). Instead of storing those excess carbs, your body will shift and kickstart your metabolism to burn those incoming carbs, essentially just changing what is being used for fuel. As for your blood sugar levels, this and insulin production will remain unchanged (5).
Again, while this isn’t meant to give you the impression you can eat everything in sight, it should be comforting knowing your body is more resilient than we may give it credit for. When paired with a healthy diet and training routine year round, your body works hard to tackle days where you just want to eat and enjoy.
Enjoy The Holidays
With all of this said, the holidays are a time to enjoy with family and friends. You’ve worked hard all year and have pushed your body to the limit, but now its time settle down, enjoy some great food, and unwind. Push those thoughts of losing gains and failure away and just enjoy the time you have with those around you.
Wrap Up
That holiday diet can be tough, but it is possible to get through it without losing gains. Focusing on certain things while also working with mindful eating strategies can greatly influence all of those gains. Even though it can be easy to get caught up on the gains train, sometimes you need to hop off so you can enjoy the time you have with family and friends and can better enjoy life’s moments. Your strict holiday diet doesn’t have to be so strict, for you can enjoy the holidays and see great gains.
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*Images courtesy of Envato
References
- Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
- Popkin, B.; et al. (2011). “Water, Hydration and Health”. (source)
- Dunn, C.; et al. (2018). “Mindfulness Approaches and Weight Loss, Weight Maintenance, and Weight Regain”. (source)
- Hengist, Aaron; Edinburgh, Robert M.; Davies, Russell G.; Walhin, Jean Philippe (2020). “Physiological responses to maximal eating in men.” (source)
- Hengist, Aaron; Betts, James; Edinburgh, Rob (2020). “Here’s how to body reacts to one-off overeating-new research”. (source)