By Renell Cronk, RDN, LD
At the start of each holiday season, many of us have the best of intentions to stay on track and not let temptation get the better of us. However, occasionally that gingerbread cookie your coworker brought just sounds better than that bag of carrots, or the couch just sounds more appealing than taking that walk out in the cold. This may leave us feeling a little (or a lot) guilty for falling off track, but that doesn’t mean we have to make this a habit that continues into the new year. You can always recover and jump right back on track with your healthy habits!
Leave the Guilt in December — You fell off track, it happens to everyone! Beating yourself up about it is not going to change the past. The only thing you can do now is to put your energy into recovering those healthy habits you had before the holidays.
Toss those Holiday Goods — It’s just not worth it, so “don’t think, just toss.” I know you don’t want to be wasteful, but your body and mind will thank you for removing that temptation.
Rebuild Your Routine — During the holidays we tend to have a lot going on and often our routine gets out of whack! This can lead to not having time to hit the gym or cook healthy well-balanced meals. That’s okay, life happens! The key is to just not let it become your new routine.
Create Goals — Whether new, old or revised, it’s always good to have goals for yourself. Always remind yourself it’s a marathon not a sprint! It is best to start out small and then build upon that goal, rather than being over eager and setting yourself up for failure.
Hold Yourself Accountable — Start tracking your food and exercise so you can become more aware of the changes being made and the areas that need improvement. A lot of times, we don’t believe it or realize our habits until there is written proof! So download an app, use a food journal and start tracking!
Cut the Carbs and Starches — During the holiday season, inevitably bread and potato dishes tend to make it on our plate in one form or another. This can cause us to feel bloated, tired and/or lethargic. Get back on track by limiting the carbs/starches to two bites, or cut them completely out of most meals.
Focus on Lean Meat and Veggies — Remember, it is important to get adequate protein and vegetables at every meal which supply the body with the nutrients it needs to support a healthy metabolism. Aim to get at least 3oz of protein and ½ to 1 cup of veggies at every meal.
Don’t Drink Your Calories — Many of us don’t realize how much drinking our calories can inhibit our weight loss, or even lead to weight gain. Liquid calories are digested rapidly, which does little to help with our hunger. So, ditch the sugary drinks and switch to water, flavored water or herbal tea.
Exercise, Exercise, EXERCISE — Exercise is key not only in weight loss and weight maintenance, but to keep our stress at bay and our body/mind healthy. Start out with just five minutes every day, and then continue to add on additional time until you get to thirty minutes every day, or one hour four to five times per week. You don’t have to stop there either, staying active is key in living a healthy and long life.
Have Fun With It — Living a healthy lifestyle doesn’t mean you have to be dull. See it as a time to try different or new things. For example, instead of going out to eat with friends, try a new activity like Topgolf or a painting class. There are so many things in this world to experience and see that are not centered around food!
If you struggle to lose weight, or are a weight loss surgery patient who has regained weight, contact us to learn more about our Back on Track Program. Our medical team has partnered with psychologists, dietitians and fitness experts to take a multi-disciplinary approach to helping individuals get back on track and achieving long-term weight loss.
About the Author
Renell Cronk is a Registered Dietitian with PsyMed, Inc. She helps educate and prepare Nicholson Clinic patients before and after surgery with meal planning, recipe ideas, nutrition education and more. Nothing gives Renell a greater feeling of accomplishment and joy than helping individuals achieve their health, lifestyle and nutrition goals.