Eat, drink and be merry… with a plan

Hey there, time traveller!
This article was published 18/12/2021 (1399 days ago), so information in it may no longer be current.

You know I am a big believer in being “in the moment,” right?

It’s huge for helping you relieve stress, focus on what’s important, and get the most out of every day. But I make an exception this time of year.

And it has to do with something I hear every single year from well-intentioned folks as the holidays approach.

It’s this concept of putting your health goals “on hold” all in the name of balance. But healthy habits shouldn’t ever be shelved, just adjusted for the seasons.

Did you know the average person expects to gain seven pounds over the holidays? You probably know from experience how you’ll feel if you fall head first into “Holiday Mode” for two straight weeks, day after day of leftovers washed down with eggnog.

You’ll feel like a bag of you-know-what each day, your clothes will start to tighten and, yes, you’ll probably have a hard time getting back on track in the new year once the bad habits are entrenched.

But, the good news is it isn’t about the holidays themselves. It’s not what you do on Dec. 24 or 25, or Dec. 31 or Jan. 1 that’s the problem.

It’s what you do on the days around the holidays that contribute to that “weight creep” studies show is so prevalent this time of year.

Eating those cookies or skipping your workouts on the actual holiday won’t set you back, and I encourage you to drink and be merry. But living off leftovers all the days in between will.

The good news is that you can make a few small changes now, so you don’t end up being part of that weight-gain statistic. It’s all about keeping things realistic (and I’m also sharing the six most common mistakes I see below).

Which leads me to a little assignment for you. Take two minutes right now to think about how much time you can devote to your fitness through the holidays.

What can you realistically commit to? Is it three quick workouts a week? A half-hour of meal prep twice a week so you aren’t defaulting to leftovers? Can you commit to getting seven to eight hours of sleep most nights? Staying hydrated? Choosing only your favourite treats (and leaving the rest for someone else)? A drink limit so you don’t ruin your next day?

Whatever it is, plan for it. Not only will you feel better, have more energy, sleep better and actually enjoy the holiday season and time with family, but you’ll set your 2022 off on the right foot.

So, what specific actions are you going to commit to starting this week? Telling someone else (accountability!) makes it more likely you’ll follow through.

Accountability and support can go a long way toward helping you be consistent with your healthy habits. So can having a plan that works with your lifestyle. Let’s help with the latter here in the rest of this column.

I put together a list of the six common ways we sabotage our fitness progress over the holidays:

1. Not eating all day before a party.

This goes against a lot of advice, as on the surface, eating lightly all day when you know you’re going to overindulge later makes sense on paper.

But it actually can backfire, leaving you to eat and drink even more than you expected because you are so hungry going in. You aren’t you when you’re hungry.

A better bet: eat healthy, slightly smaller meals before you head out… think protein and produce (filling and low-cal) and then enjoy your favourites in moderation.

2. Overdoing fancy seasonal coffees

Even if you’ve seen these numbers before, they bear another look. Talk about empty calories and a roller-coaster ride for your blood-sugar levels…

● Peppermint Hot Chocolate: 12 oz (350 ml) has 330 calories & 41 grams of sugar.

● Caramel Brulee Latte: 12 oz (350 ml) has 310 calories & 36 grams of sugar.

● Eggnog Frappuccino: 16 oz (475 ml) has 410 calories & 60 grams of sugar.

3. Eating it just “because it’s there.”

Your once-a-year indulgence in your Nana’s famous gingerbread — go to town on that.

The store-bought cookies someone bought at the last minute to bring to the holiday party? And you’re stuffing them in your pockets for the ride home? Not so much.

They’ll just leave you feeling bloated and sorry you ate them.

4. Drinking too much.

There are a lot of reasons to be intentional about your alcohol intake.

It can interfere with your sleep and dehydrate you to the point of a nasty hangover, plus it contains a lot of empty calories.

I use an Oura Ring and there’s nothing worse for my sleep scores than even a little bit of alcohol the night before.

But here’s something you might not realize: It can lower your inhibitions, which means you get “food goggles” around the stuff you’d probably avoid with a clear conscience.

A double-whammy.

5. Letting your exercise routine slide.

One of the things we’ve learned over the past few years in the research is that being fit is a huge part of being healthy — it can keep your immune system strong and in shape.

Yes, this season can be hectic… but do your best to squeeze in at least a quick workout most days of the week.

Not just for your results, but for your mind and overall health.

6. Not getting enough sleep.

Making time for sleep is so worth it.

You’ll have more energy to tackle the holidays, tolerate that drunk uncle with the dad jokes, and help keep your metabolism revved with appetite in check. Sleep is the foundation.

Bonus. Remember, it’s all about moderation.

Having a plan in place is key not only during the holidays, but all year long. Frankly, it’s not what you eat and drink between Christmas and New Year’s that has a big impact, but what you eat and drink between New Year’s and Christmas the rest of the year. What you do most of the time is what matters.

Having a plan that’s built into your life year-round — that gets rid of the guesswork and fits your life — is critical. Finding a middle ground while getting ALL the results you felt only perfection could achieve.

So, before you get the urge to do another cleanse or crash diet in January to undo the damage as quickly as possible, ask yourself, “Can I see myself eating roughly this way for the rest of my life?”

If the answer is a flat no, you should divert your energy and attention elsewhere, because temporary changes lead to temporary results.

As we head towards a new year, I encourage you to think about this question. There’s an awesome opportunity to make 2022 the year you make sustainability a priority. If you make sustainability the priority, you can’t lose.

If you are ready for results without sacrificing all semblance of fun, there’s no time like the present to get started.

Mitch Calvert is a Winnipeg-based fitness coach. Apart from his column in the Winnipeg Free Press, he’s been featured in Men’s Health and his members just eclipsed 2,500 pounds collectively lost in 2021. Visit mitchcalvert.com to grab a free copy of his metabolism jumpstart or contact him directly at mitch@mitchcalvert.com.