By Amy Eiges
Holiday meals, travel and a packed calendar can make your usual eating and movement routines harder to keep. A few practical habits can help you enjoy the season while staying connected to what matters to you.
Here are six ways to make the next few weeks more manageable.
1. Put holiday meals in perspective
Look at your calendar and count your holiday celebrations. Even a busy social calendar may add up to only a handful of meals.
That perspective can help interrupt all-or-nothing thinking. If a meal goes differently than planned, return to your usual routine at the next meal. You do not have to wait until Monday, the end of the holidays or January 1.
Think about how you want to feel when the season ends, and let that guide the choices you make today.
2. Keep some movement in your day
You may not have time for your full exercise routine. Keep a smaller version of it on the calendar.
Even five or ten minutes can give you a break from holiday errands and keep movement part of your day. A short walk, a few familiar exercises or another activity you enjoy can help you stay connected to the routine you have built.
3. Start with protein and whole foods
Low-carb and keto replacement foods can be useful options. Make room for satisfying meals, too.
Before turning to keto treats, start with foods such as meat, fish, poultry, eggs, Greek yogurt and green leafy vegetables. Eat enough to feel satisfied. Starting with these foods may make it easier to enjoy treats without letting them take the place of a meal.
4. Keep water handy
Drink water regularly during the day. Having a glass with your meal is a simple way to make hydration part of your routine.
If you choose to drink alcohol, alternate it with water or seltzer to help pace your drinks. Keep water handy for errands, travel and gatherings, too.
5. Pause before reaching for more
Take a breath and look at the food around you. You do not have to make the decision in a rush.
Ask yourself: Am I still hungry? Do I want another serving, or am I eating because I plan to restrict myself later? How has this food made me feel on other occasions?
Give yourself a moment to notice what you want and make a choice you can feel comfortable with.
6. Set realistic goals for the season
Choose eating and movement goals that fit the weeks ahead. Longer fasts or an exhausting exercise schedule may not be realistic during a busy season.
Decide what you can keep doing consistently. If your plans change, make an adjustment and continue. You can return to your routine without turning the next meal or workout into punishment.
Enjoy the parts of the season that matter to you. If support would help, reach out to a friend, loved one, health coach or doctor. You do not have to manage every challenge alone.
For community and support, explore the Toward Health app, available on Apple and Google Play.
