Holiday season, a time that is fraught with pitfalls when trying to maintain weight, health and fitness. I frequently tell my patients that Mondays and Fridays are the most important days for exercise and healthy eating. Why? Because it is usually easier to maintain discipline in eating and exercise during the work week. We are busy, engaged, and have less opportunity to make poor choices. The weekends however bring more free time, more social time, and endless possibilities to undo the good we have accomplished during the week. So getting that last strong work out at the end of the week, and getting right back to work on Monday helps to undo the damage you have done over the weekend.
This weekend was a perfect example for me. Traveling to South Bend left me a lot of time to cry in my beer after watching my Noles get slaughtered by Notre Dame. Also, with 25 degree weather, I was not all that concerned about that hot Five Guys burger I ate at midnight. Needless to say, if we are either moving forward or moving backward, I was definitely moving backward this past weekend.
My remedy? Sunday night and Monday morning Peloton sessions followed by two days of 16 hour fasting to reset my system. By Wednesday, I am back up and running and moving forward again without missing a beat, and without the extra pounds I could have been carrying around.
Holiday breaks are no different but they are on a larger scale. Many more days off, time with family and friends, and more opportunities to go in the wrong direction in terms of your health. We are one week out from the start of the season so I tell my patients to treat the week before and after long holiday weekends like Fridays and Mondays. In short, get after it starting now, and get back to it come Monday after the break. Add a couple extra workout sessions this week, Do a few days of intermittent fasting to bank some calories or at least go the extra mile by eating extra clean this week. Doing these things now will allow you to relax and enjoy the holidays without guilt, knowing you have already done a lot to limit the damage.
Some easy things you can do in the week prior to and after a holiday break:
- Add 15 minutes to every workout session or add an additional workout session that you would not normally do that focuses on burning calories. HIIT workouts are a great choice here.
- Practice time restricted eating for a few days or longer leading up to and after a break. Fasting for 16 – 18 hours each day will reduce calories and allow for a little weight loss before the feasting begins and help you burn extra calories after.
- If fasting is not your thing, replace a meal each day with a protein smoothie during the week leading up to your break. Fill that smoothie with lots of greens such as spinach and Kale, a good clean protein powder, unsweetened almond milk, a ¼ cup of berries, and ice for a power packed meal replacement.
- If fasting and protein drinks are not your thing, simply strip the carbs out of your diet for a few days before and after your break to put your body in ketosis and burn extra fat before and after the holidays.
Staying fit and maintaining healthy weight is about consistency throughout the year. It takes daily commitment and sacrifice. The dividends come in health, longevity, and quality of life. There is however room for balance. After all, what good is all of that hard work and sacrifice if we cannot enjoy the fruits of our labor? So go the extra mile in the coming week, then enjoy time with friends and family, good food and drinks. Take stock of the good things you have accomplished over the past year, and learn from and be grateful for the mistakes you have made so you can move on to a better version of you in the coming year.
Until next time, Stay healthy and live well… Dr. Mike
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