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During the holidays we are surrounded by great opportunities to socialize, catch up with friends, be around our family, find time to rest and relax (maybe!). On the flip side - this is also a time where we can lose sight of our health goals. Our schedules become erratic, meals become unpredictable, and workout routines may be nonexistent... if you let them.

Adults typically gain between 1-5 pounds over the holidays - but the more troubling statistic is that most never take the weight off.

Year to year that adds up! *According to a 2015 review published in Physiology & Behavior

PLAN FOR SUCCESS! - make a defined, reasonable and measurable goal before you go so that you can begin to visualize yourself coming back to your normal routine without needing to "back track". Once you have a goal set, move onto the next step. Below are NINE areas where most people struggle and your goal is to choose only THREE of them and make them a priority during your holiday or event. You'll come out feeling more success by setting goals you can achieve. Make sure not to focus on all of these things that most people get tripped up by - that will only lead to overwhelm. Stay focused, be where your feet are, enjoy the moment, just keep your goals in focus with an action plan.

1. Eat before you go! make the celebration a time to socialize instead of indulge. The foods available tend to be high in processed sugars and saturated fat. Don’t walk in hungry.
2. Stay hydrated but don’t drink your calories. Hydration can help control cravings. Plan a glass of water between each alcohol drink. Careful of high calorie mixers like egg nog and sodas.
3. Plan at least 15 minutes of activity before and after dinner. Turkey trot? Family-fun- run? Walk the dogs? Game of Twister?
4. Know how to navigate the table before you sit down. What’s usually available? Make half your plate high fiber non-starchy veg, 1/4 lean protein (white meat over dark meat) and 1/4 of your plate should be starches (stuffing, potatoes, etc). Keep the plate method in mind. Have more than one helping - just be mindful.
5. Stop eating when you feel full - don’t reach for seconds within the first 20 minutes of the meal. Put your fork down between bites. Try timing yourself to know when you begin to feel hungry.
6. Social Comebacks! Is there a person that will continue to push that extra drink or plate of food. Have a confident response to redirect their attention.
7. Dessert: use and plate and shrink it. Grazing on those high sugar foods may only lead to losing count of those extra indulgences.
8. Keep the best leftovers in mind. High protein white meat turkey can make great leftovers for lunches. The extra pumpkin pie may be a opening the door for bingeing!
9. Enjoy! Keep in mind the 80/20 rule. Keep on top of your healthy eating but find those one or two items that may just define your holiday and plan for them.

It would mean the world to me if you followed and shared this episode. If you could also take seven seconds to give the show a 5 star rating, it would help and support others to make the sustainable changes in their life that can impact them beyond measure.



Remember that when it comes to nutrition - if it’s working for you, your health, your mindset, and your definition of success, no one deserves to tell you different. You do you! Fuel You!



Appreciate you - Ryan