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Five Smart Eating Tips to Survive and Thrive this Holiday Season


The Holidays are here!

If you’ve been trying to lose weight, chances are you are dreading the big meals, treats, and the inevitable weight gain that comes with them.  Here are some helpful tips to help you not only survive but thrive this season.


Don’t forget to enjoy the season! It’s okay to have fun and relax. This time of year brings family and friends together, sometimes around food and drink, and that's great! Relationships can take priority over fitness and you should not feel bad about that. The best approach is to think of your nutrition and fitness on a dial, turn it down a bit over the holidays but don’t turn it off! Even if you just do enough to maintain you will be better off and feel refreshed to crank up that dial in the new year.


Keep moving! Traveling, dinners, parties, cold, and snow can interrupt the normal life rhythm that lets you get to the gym or go for your scheduled run. Even if you are out of the routine find ways to get physical activity! Plan ahead and find little ways to make it happen. If you only have 5 minutes, do a couple sets of squats and push-ups. Go for a walk with family after enjoying your turkey and stuffing. Here in Boston, just getting out the door can be an adventure, and shoveling and climbing snow banks is definitely encouraged!


Protein and veggies first at the “big meal.” (Bonus points for drinking lots of water!) Try to start any meal with lots of options by eating at least a palm size serving of protein dense food (turkey, etc.) and one or two fist sized servings of whatever veggies can be found.  Save the carb and fat dense foods like mashed potatoes, stuffing/dressing, dinner rolls/breads, cheesy anything, or sugar-laden sweats for when you’ve already made a big dent in your appetite. Protein and veggies are very filling for their caloric value, so this will help you control the total amount you consume.


Pick your favorite treat. Yes, I think you should go ahead and have a little! My recommendation here is to pick the ONE treat you’ve been day-dreaming about since October and enjoy just that. Think of that one thing that makes you feel like the holidays just won’t be the same without! Then try to avoid the rest - it will be easier when you know you have that special something planned.


slow your eating down. It is easy to get carried away, but rushing through meals leads to overeating. Slow down, take a deep breath between bites, really taste and enjoy everything you do eat. Make the holiday meals about those you are with, not just about eating until you’re so full all you can do is sit on the couch. Slow down to enjoy!


These five tips will help you stay on track and head towards the new year moving in the right direction. Give them a try and let me know how it goes! If you have any questions or want some help with your training or nutrition this holiday season, feel free to contact me at

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