The words “holiday season” probably bring food, family, festivities and more food to mind—but likely not fitness, right?
There’s no reason to lose all your hard-earned fitness just because the holidays have rolled around again. Even better, there’s no need to restrict yourself or miss out on all the fun to stick to your fitness goals.
Below, Hers shares science-backed tips for staying fit during the holidays.
Science-backed tips to stay fit during the holidays
1. Pack your plate with protein
Protein is essential year-round but often overlooked during holiday meals filled with carbs like mashed potatoes and rolls.
Add protein to every meal and snack to stay fuller, reduce overeating, maintain muscle mass, and curb cravings. Pair it with fiber-rich foods like lean meats, whole grains, and veggies for lasting satisfaction. Fill most of your plate with protein and fiber, leaving smaller portions for other dishes.
2. Choose when to indulge
There are so many opportunities to indulge over the holidays, but you don’t need to take each and every one of them. Consider which festive foods, drinks, and days you like the most. Enjoy those without any shame or guilt.
Don’t be afraid to say no to activities, foods or alcoholic beverages when you’re not feeling them.
3. Eat more mindfully
It’s easy to graze at the buffet table all party long or reach for cookie after cookie when watching Christmas movies. Ask yourself whether you’re eating because you’re hungry—or because you really want to enjoy this festive treat—or out of boredom, habit, stress, or loneliness.
Additionally, eat your main meals more slowly and mindfully, taking your time and noticing when you’re starting to feel full. Research shows that eating a meal at a slower pace can help to feel less hungry and eat less food later that day.
4. Fit different workouts into your day
Speaking of snacks—try exercise “snacks,” or short bursts of exercise. The holiday schedule might be jam-packed, but you can still exercise during the holidays, even if there isn’t enough time for a full workout routine.
You could go for a brisk walk around the block after meals, do bodyweight exercises at the start of each day, and do some stretches or jumping jacks every hour or so during those lethargic days.
5. Get active with family and friends
One of the best things about the holidays is seeing family and friends not seen often throughout the year. But all that socializing often comes with lots of high-calorie foods and drinks—and not much physical activity.
Try shaking it up. Instead of—or as well as—board games and movie marathons, plan long walks with visiting family members to check out the neighborhood decorations, take the kids ice skating, organize active games or meet an old friend for a misty morning hike.
6. Sign up for a holiday fun run
Along with all the not-so-healthy things that come with the holidays, look for active and fitness-based activities you can enjoy.
Signing up for an activity might help to stay accountable for keeping active during the holiday season. Plus, who doesn’t love working out to the classic that is “All I Want for Christmas Is You” by Mariah Carey?
7. Drink more water
Drink plenty of water. Staying hydrated can help to feel your best while also helping control appetite. Plus, drinking water might lead to naturally drinking less alcohol and soft drinks.
For those struggling to stick to healthy portion sizes, try drinking a glass of water before meals or a glass before going back for seconds.
8. Set aside time for self care
Holiday stress is real, especially for people worried about maintaining their fitness during this time. So, don’t forget to look after mental health and wellness during this busy time, as well as your physical well-being.
Try incorporating a few stress-management techniques into your daily routine like journaling, yoga and deep breathing exercises.
9. Prioritize sleep
Sleep is a key part of staying fit during the holidays—and every other time of year. Take extra steps to protect sleep from holiday disruptions.
That could mean packing an eye mask and earplugs when visiting family or setting a bedtime alarm to make sure you don’t accidentally stay up too late too often.
Aim for seven to nine hours of sleep a night and as regular a sleep schedule as possible.
This story was produced by Hers and reviewed and distributed by Stacker.
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