First, let us start by saying: USE YOUR NUTRITIONISTS throughout the holidays. You can reach out to them DAILY via email for accountability. If you have a bad day, STILL COME IN for your follow-up. It is proven that staying in the environment, utilizing our services, and game-planning through any tough times WILL HELP you succeed. No, you do not HAVE TO scan if you do not want to—that is 100% personal preference.
Our members’ success rate through the holidays is VERY high when they use our services.
For some of our members, MAINTAINING through the holidays is a goal in itself.
Perfect is the enemy of good. You can still work toward your goals AND enjoy fun, quality time with family and friends!
There’s no reason to wait until New Year’s—or worse, pack on weight before the New Year.
Remember what we discussed last session: an all-or-nothing mentality WILL BACKFIRE. This is the perfect time to practice those “balanced” lifestyle skills.
BEFORE: How to Prepare for the Holidays
PLAN, PLAN, PLAN
Try to plan as much as you can! Ask the host what they’ll be serving, or if you’re hosting the party, even better—you can plan everything ahead! Remember, Thanksgiving is ONE DAY, Christmas is ONE DAY, etc. While other events may happen beyond those days, plan accordingly. Keep macros slightly lower for meals surrounding the main event so you can enjoy yourself.
Bring macro-friendly foods if it makes you feel better. This way, you’re being kind by contributing to the spread while also ensuring there’s something you can eat! Suggestions: veggies & dip, shrimp cocktail, protein desserts, steamed veggies, etc.
Pick and choose your spots
Don’t eat foods you don’t really enjoy. Save room for the dishes you’ve been looking forward to all year! For example, skip the potatoes if you’re really craving pumpkin pie. Balance and portion control are key—eat enough to feel satisfied, not so much that you’re uncomfortably full. We don't recommend going back for seconds. Drink a nice large glass of water with your meal, and give yourself a few minutes to "feel full".
Get your workouts in
Keep moving! The holiday season doesn’t mean you should stop working out. Now is the time to stay active and get those workouts in!
Drink water
Stay hydrated! Water and cracking open some flavored seltzers helps you feel satisfied.
Set realistic expectations
Be honest with yourself. Don’t approach holiday meals thinking, “I won’t have any desserts” if you know you want a slice of pie. It’s ONE DAY. Get back on track the next day. Don’t stress about perfection—flexible nutrition is about enjoying life while maintaining balance.
Enjoy your time with family. Don’t drive yourself crazy. Put the phone down and focus on being grateful, kind, and thankful for those around you. There’s always tomorrow to get fully back on track.
Be creative with holiday recipes! Try healthier recipe swaps for classic dishes, which can be high in calories, salt, sugar, and fat. Feel free to try some recipes out of any of our three Revolutionize Cookbooks! All three cookbooks are available at Revolutionize Nutrition or can be purchased online through our website. www.revolutionizeusa.com
Plan activities that don’t revolve around food. Go ice skating, attend a musical, make wreaths, create holiday crafts, or play some backyard football. The options are endless!
Prioritize sleep. Sleep deprivation can lead to unhealthy food choices and weight gain. Make sure you’re getting enough sleep to stay energized and support your immune system.
DURING/DAY OF: Tips and Recipe Swap Ideas
Eat breakfast
Have a balanced breakfast with protein, carbs, and fats. This helps control your appetite and prevents overeating later.
Lighten up
Whether you’re hosting or bringing a dish, make recipes healthier by cutting fat, sugar, and calories. Examples:
Use fat-free chicken broth for basting and gravy.
Replace sugar with substitutes or fruit purees in baked goods.
Reduce butter and oil. Steam and season vegetables instead.
Use Greek yogurt and dry seasoning for dips and casseroles.
Portion control
Before filling your plate, survey the buffet and choose what you’ll enjoy most. Opt for reasonable portions and skip second helpings.
Eat slowly and savor the flavors.
Go easy on alcohol
Liquid calories add up fast! Alternate alcoholic drinks with sparkling water to stay hydrated and limit calorie intake.
Be realistic
The holidays are for celebration. Focus on maintaining your weight rather than losing it—it’s a win!
Focus on family and friends
Thanksgiving is about more than food. Spend time catching up with loved ones instead of grazing on hors d’oeuvres.
Stay active
Start the day with a workout or increase movement with outdoor games. Healthy habits follow healthy habits!
Michele’s tip: Brush your teeth and kick back some mouth wash after the meal to signal to your brain that eating is done. If unavailable, chew minty, sugar-free gum.
AFTER THE HOLIDAY: 8 Tips to Get Back on Track
Realize it’s just one day – One off day won’t ruin your progress. Reassess, learn from it, and move on.
Get back on track – Avoid restricting yourself; this can lead to a binge-restrict cycle.
Hit the gym – Put extra calories to use with your regular workout routine. Hit a new PR!
Plan ahead – Structure the following days to prevent one off day from snowballing.
Drink water – Stay hydrated to flush out excess sodium and reduce bloating.
Reassess and learn – Identify why you went off track to prevent it from happening again.
Remove trigger foods – Get rid of tempting leftovers or send them home with guests.
Hold yourself accountable – Don’t cancel your meeting! We’ll help you refocus and create a plan to move forward.
Many members are signing on with us at Revolutionize Nutrition to help them stay on track through the season. THIS IS THE WAY TO DO IT! Don't wait. Hold yourself accountable now, hit your goals, and enjoy the holidays. You can do it all!
Happy Holidays!
Michele :)
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