“𝘐 𝘸𝘢𝘴 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘴𝘵𝘢𝘳𝘵 𝘮𝘺 𝘥𝘪𝘦𝘵 𝘵𝘩𝘪𝘴 𝘸𝘦𝘦𝘬 𝘢𝘯𝘥 𝘵𝘩𝘦𝘯 𝘐 𝘳𝘦𝘢𝘭𝘪𝘻𝘦𝘥 𝘴𝘸𝘦𝘢𝘵𝘦𝘳 𝘸𝘦𝘢𝘵𝘩𝘦𝘳 𝘪𝘴 𝘶𝘱𝘰𝘯 𝘶𝘴 𝘢𝘯𝘥 𝘐 𝘤𝘢𝘯 𝘱𝘶𝘵 𝘪𝘵 𝘰𝘧𝘧 𝘧𝘰𝘳 𝘢𝘯𝘰𝘵𝘩𝘦𝘳 𝘧𝘪𝘷𝘦 𝘰𝘳 𝘴𝘪𝘹 𝘮𝘰𝘯𝘵𝘩𝘴.”
All seriousness though, as a health and fitness coach I see this happen every year.
This time of year it can be so easy to say “𝘴𝘤𝘳𝘦𝘸 𝘪𝘵”, hide in baggy sweaters, and drown in Christmas cookies until January 1st. In fact, so many people do.
Then January 1st comes and reality sets in.
Your jeans are tight.
You hate all of the pictures from the holidays.
The thought of stepping on the scale is terrifying.
Time for the latest cleanse, detox, and back on board the chicken and broccoli train… for the few days that it lasts.
𝘉𝘶𝘵 𝘸𝘩𝘢𝘵 𝘪𝘧 𝘵𝘩𝘪𝘴 𝘺𝘦𝘢𝘳 𝘸𝘢𝘴 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘵?! My goal for my clients this time of year is not to be “perfect”. In fact, I don’t think it’s realistic to ever be.
Instead, what if you focused on simply maintaining this holiday season. What if you got in workouts and extra movement where you can What if you eat healthy 80% of the time? What if you continue to drink your water and sleep well.
At the same time you can still 𝐄𝐍𝐉𝐎𝐘 some of the holiday foods you love.
You can rid yourself of the panic over the parties and trying to “avoid or gorge” on the foods you love.
𝗪𝐡𝐚𝐭 𝐢𝐟 𝐲𝐨𝐮 𝐝𝐢𝐭𝐜𝐡 𝐭𝐡𝐞 𝐚𝐥𝐥 𝐨𝐫 𝐧𝐨𝐭𝐡𝐢𝐧𝐠 𝐦𝐢𝐧𝐝𝐬𝐞𝐭 𝐭𝐡𝐢𝐬 𝐲𝐞𝐚𝐫.
Focus on your health. Focus on balance.
Will you commit to making yourself a priority this holiday season?! I’m not asking you to be perfect, simply be conscious of how you want to feel come January 1st. 𝐘𝐨𝐮 𝐈𝐍?!
Here are a few things I did to make my weight loss more sustainable for the long term:
*planned and accounted for a nighttime snack
*understood that I preferred carbohydrates and needed to allow for a higher amount
*found ways to incorporate foods I genuinely enjoyed
*stocked my house initially with options I wouldn’t overeat or boredom eat on
*practiced portion control
*made sure I was getting my nutritional bases covered (on the micronutrient level) *this is often an underlooked tool
*Allowed myself to calorie cycle if I needed to have a higher calorie
*Tracking my weight daily but focusing on weekly averages and progress
*Pre-planning my food in myfitnesspal
*Setting up my kitchen with convenient easy to prep options I could heat and eat
𝘚𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘐 𝘸𝘪𝘴𝘩 𝘐 𝘭𝘦𝘢𝘳𝘯𝘦𝘥 𝘴𝘰𝘰𝘯𝘦𝘳…
𝐓𝐡𝐞 𝐦𝐨𝐫𝐞 𝐰𝐞𝐥𝐥 𝐟𝐞𝐝 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐭𝐡𝐞 𝐞𝐚𝐬𝐢𝐞𝐫 𝐰𝐢𝐥𝐥𝐩𝐨𝐰𝐞𝐫 𝐛𝐞𝐜𝐨𝐦𝐞𝐬.
I see this so often with clients and honestly myself as well.
We overdo it and think the answer is to eat less.
𝘙𝘦𝘢𝘭𝘪𝘵𝘺 𝘪𝘴 𝘵𝘩𝘦 𝘢𝘯𝘴𝘸𝘦𝘳 𝘪𝘴 𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 𝘵𝘰 𝘦𝘢𝘵 𝘮𝘰𝘳𝘦.
If you want to break the cycle and get a different result, you have to do something different.
𝘞𝘩𝘢𝘵 𝘪𝘧 𝘪𝘯𝘴𝘵𝘦𝘢𝘥 𝘰𝘧 𝘧𝘰𝘤𝘶𝘴𝘪𝘯𝘨 𝘰𝘯 𝘵𝘩𝘦 𝘧𝘰𝘰𝘥𝘴 𝘺𝘰𝘶 𝘤𝘢𝘯’𝘵 𝘩𝘢𝘷𝘦, 𝘺𝘰𝘶 𝘧𝘰𝘤𝘶𝘴𝘦𝘥 𝘰𝘯 𝘢𝘭𝘭 𝘵𝘩𝘦 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘧𝘪𝘭𝘭𝘪𝘯𝘨 𝘰𝘱𝘵𝘪𝘰𝘯𝘴 𝘺𝘰𝘶 𝘤𝘢𝘯.
What if instead of fasting until lunch, eating a yogurt or shake, and being starving by dinner, you have a big filling breakfast and feel well fueled through your day.
𝘞𝘩𝘢𝘵 𝘪𝘧 𝘪𝘯𝘴𝘵𝘦𝘢𝘥 𝘰𝘧 “𝘴𝘵𝘢𝘳𝘵𝘪𝘯𝘨 𝘰𝘷𝘦𝘳” 𝘰𝘯 𝘔𝘰𝘯𝘥𝘢𝘺, 𝘺𝘰𝘶 𝘴𝘪𝘮𝘱𝘭𝘺 𝘮𝘰𝘷𝘦 𝘧𝘰𝘳𝘸𝘢𝘳𝘥, 𝘦𝘢𝘵 𝘸𝘦𝘭𝘭 𝘢𝘯𝘥 𝘧𝘰𝘤𝘶𝘴 𝘰𝘯 𝘧𝘶𝘦𝘭𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘣𝘰𝘥𝘺.
When we start to understand that two of the biggest triggers for your lack of willpower are simply hunger and feeling restricted, we can start to fuel our bodies differently than we have before.
𝐎𝐟𝐭𝐞𝐧𝐭𝐢𝐦𝐞𝐬 𝐭𝐡𝐞 𝐚𝐧𝐬𝐰𝐞𝐫 𝐢𝐬𝐧’𝐭 𝐥𝐞𝐬𝐬 𝐟𝐨𝐨𝐝.
𝐎𝐟𝐭𝐞𝐧𝐭𝐢𝐦𝐞𝐬 𝐢𝐭’𝐬 𝐦𝐨𝐫𝐞 𝐟𝐨𝐨𝐝, 𝐦𝐨𝐫𝐞 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭𝐥𝐲.
When you’re well fed I think you’ll discover your willpower reappears, in fact you won’t even need to rely on using it.
𝐏𝐞𝐫𝐦𝐢𝐬𝐬𝐢𝐨𝐧 𝐭𝐨 𝐟𝐮𝐞𝐥 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲.