“Q4” (fourth quarter of the year) is a challenging, crazy busy time when for lots of reasons we throw out what works for us throughout the whole year – we abandon our commitment to goals and good routines that actually work. A small voice in our head says, “It’s the holidays so (fill in the blank with any indulgence you can think of)”. We spend more, eat more, eat worse, sleep less and stress more. Routine goes off track, health suffers, inches increase and by end of year we find ourselves with a belly full of remorse.
Find your inner coach voice, be kind and tell yourself you will do better this year!
Memorize this list, review it daily and commit to it. Tell yourself you’ll stick to these simple habits:
- Stick to your Routines and Eat Frequently – It’s counter-intuitive but yes, don’t skip meals to save up for the big one. You can’t save up to later load up. It doesn’t work that way. Stay in a routine as much as possible with meals, sleep and workouts.
- Eat Slowly to 80% Full – You are not on a desert island (or dessert island) face-to-face with your last meal! There will be plenty of other times to eat your favorite foods. The first bite is the best bite. So take small portions or tastings of decadent foods. You’ll enjoy them in smaller portions this year. I use a 15-minute delay technique in restaurants and social situations where you wait before consuming chips at Mexican restaurants treats at parties.
- Seek out Protein + Vegetables – try to always eat protein and vegetables no matter what else you are having. Pairing these two items with other treats will minimize the blood sugar highs & lows and keep you more in control with less chance of overdoing it. Adopt a detective mindset and search out the high protein items with the high-bulk vegetables to fill you up.
- Increase your Workout Intensity and Frequency – being active will help your body use the sugars and starches found in holiday treats rather than storing them as fat. Make sure you EARN your treat by working out BEFORE you indulge. An intense session of cardio and resistance intervals creates a post workout window of time for one treat.
- Hydrate with Zero Calorie Beverages – Water and other zero calorie natural beverages like coffee and tea are encouraged. You can easily consume 1000’s of calories in many of the holiday drinks on top of the meal. When attending a party, begin with a sparkling water before you consume alcohol or another high calorie beverage. Alternating water between cocktails not only saves you calories but will help you stay in control throughout the event.
- Focus on the Social Aspects of the Event – Prioritize socializing and meeting others to help you slow down on consumption. You can tell yourself that you’re going to meet a certain number of new people or have a meaningful conversation with a relative before returning to get food.
- Keep a Lean Mean Kitchen/Home – If a food is in your house either you or someone you love will consume it (Berardi’s Law). This goes for good foods and not so healthy foods. Make it easy on yourself and those you love by throwing out or giving away treats that find their way into your house. Mindless snacking on high calorie/unhealthy food saps your energy, increases inflammation and leads to a belly full of regret!
Schedule a nutrition coaching appointment with me (phone coaching or in person) if you need more help or accountability. Waiting until the fitness frenzy in January only makes it harder. You can learn mental skills and habits to make long term lifestyle improvements during the holidays. You can absolutely enjoy your indulgences with smart choices! It CAN be done without sacrificing fun or your health.
2 Responses to “Avoid a Belly Full of Regret – 7 Ideas”
November 24, 2015
Tony SekalyThank you – God Bless
November 25, 2015
Pam OwensGod Bless you too, Tony! Happy Thanksgiving!