Keeping Healthy Habits During the Holiday Season 

Let's face it, temptation is everywhere this time of year, and it can be hard to stick to a diet or wellness plan amidst all the parties, neighborhood cookie exchanges, and chilly weather driving everyone indoors. With Thanksgiving rapidly approaching, our eyes often get bigger than our stomachs and the urge to sample everything at the Thanksgiving table takes over. We're not saying that you should put the kibosh on holiday feasts, but to bear in mind how your hard work in the gym and conscientious meal plans can be affected during this time of year.

Alcohol

A glass of holiday cheer, unfortunately, has not-so-cheerful side effects. Alcohol is the enemy of weight loss and for all you weight lifters out there, you're not doing your muscles any favors. In addition to slowing your metabolism, alcohol hampers muscle growth and repair, decreases the production of human growth hormone, and slows post-workout recovery. Keep the drinking to a minimum and always drink plenty of water to stay hydrated and promote satiety so you don't overindulge.

Carbs

Potatoes, rolls, and stuffing are delicious comfort foods, but add in unnecessary calories. While you shouldn't eliminate carbs completely from your diet, reducing the amount of starch can aid in keeping the holiday pounds off. After we eat starches, our blood glucose level rises which in turn creates insulin so that cells can take the glucose out of the bloodstream and use it for energy. The excess glucose is stored as glycogen in our liver and muscles while any remaining glucose is converted and stored as body fat. When it comes to spooning a helping of mashed potatoes on your plate, keep it small and compensate with more turkey and vegetable sides.

Sweets

We all know that desserts are loaded with calories but there's no denying that we love them and they make us happy. Thankfully we can still indulge with diet-friendly low-calorie ice creams, baked apples with cinnamon, or poached pears. With a few sugar swaps, you can still feel like you're treating yourself. I'm not trying to throw a wet blanket on holiday merriment, but it is something worth considering due to the rise in obesity and cases of diabetes and high blood pressure reported across the country. To aid in your personal success not just during this time of year but all year long, it pays to be proactive.

Kick Up the Exercise Regimen

To compensate for the extra calories taken in this time of year, it's worth considering signing up for a new exercise class or walking or biking during your commute. An added bonus is getting fresh air and potentially making new fitness-loving friends. Also, it doesn't hurt that added muscle mass burns calories at rest so you're basically turning yourself into a human furnace.

Meet With a Wellness Professional

Hiring a professional to create a game plan can reap significant benefits in the fight against the holiday fluff. Having someone hold you accountable for your choices, as well as building actionable meal plans and fitness goals, keeps you in line, and thinking of longterm health benefits builds confidence and good habits that will last for years to come. Having an enjoyable Thanksgiving doesn't mean overdoing it. Heap on the protein and limit the alcohol, mashed potatoes, and pumpkin pie consumption. Above all things, don't feel ashamed if you do feel like you ate too much, remember that there is always tomorrow to do better by taking a nice stroll through the neighborhood or doing some serious cardio in a Black Friday melee.

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