APPLICABLE NUTRITION
5 Ways to Maintain Progress through the Holidays on Your Weight Loss Journey
1. Intermittent Fasting
Instead of taking in your first meal of the day, utilize coffee as an appetite suppressant and push your first meal to later in the day.
This will leave you more calories and more room for the many different plans that sometimes come up out of the blue and are unplanned.
2. Break Gym Fear
If you have gym fear that debilitated you all year because you didn’t want people to “see you and judge you”, then starting to go during the holidays could help you build a safe place in the gym since gyms seem to be much more empty at this time.
This could help you build consistency in showing up, and then prepare you as it starts to get busier as the new year starts.
If you feel you’re going to magically break gym fear Jan 1, you’re setting yourself up for failure.
3. Transparency to drop Guilt and Shame
Maybe you had a handful of Christmas cookies at the office or you had a hard night with all the left over thanksgiving food sitting in the fridge.
Do not allow the guilt and shame to take over and keep you isolated. Reach out to your accountability partners in your life or even share it on social media for an added push.
The sooner you can release that shame and guilt, the lighter you will feel without carrying that on your conscience. The more you do it, the less isolated you will feel and the more you will realize that this will always be Progress over Perfection.
4. Over-eating Under-eating Cycles
Much of the time most will over eat, feel guilty and then under-eat the next days. This undereating ends up to another Binge and then starts the cycle again. If you over indulge on 1 day during the holidays, get right back up with the plans you know are working for you. This will slowly break that underrating overeating cycle, and become a habit leading to more discipline.
5. Pain and Pleasure method
Create a deep disdain to how poorly you feel mentally physically and emotionally the day after a binge or overeating.
Then create a pleasure for how good you feel when you are making optimal decisions and not falling to old habits.
This will help you build discipline, and although you may not be perfect, it will become a major part of how you act on wanting to temporarily escape whether it be with the food, the alcohol or other toxic escapes.
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