Enjoying December festivities and feeling good about your physique come January 2nd do not have to be mutually exclusive. You just need a game plan: be mindful of what you are eating and don’t skip your workouts!
At Presidio Fitness we preach moderation because we want you to adopt lifestyle changes you can successfully maintain. It is not realistic to eliminate certain foods entirely from your diet. Instead, think about adding in more of the foods that make your body feel good: fruits, veggies, lean protein. Hence, the 80/20 rule: 80% of the time – eat clean, the other 20% of the time – enjoy yourself, within reason. It is fairly simple and realistic, yet effective.
By eating “clean,” we mean eating healthy, or of the earth. The closer a food is to its natural state (the way it is originally found in nature), the better it is for you. This favors a sweet potato over sweet potato fries, or a whole egg instead of pre-packaged, over-processed egg whites from a carton. Think fruit, veggies, and lean protein. If people weren’t eating it 60 years ago, you probably shouldn’t be eating it 80% of the time. If you eat animal protein, the less legs the better. Fish is better than chicken is better than steak. The remaining 20%, is your splurge. It is not a binge, or a time to over-indulge, but a time to indulge the flavors and foods you enjoy that may not be categorized as clean. Stay mindful of your portions, but eat it, and most importantly, enjoy it. Then move on.
For the mathematically challenged out there, let’s make this easy. For every 10 meals, 8 should be clean (meals that make you feel good) and 2 can be a (responsible) splurge. We suggest this strategy all year round, but here is how it can help you get through December feeling awesome. With 31 days in the month, eating 3 times a day (this does not include the 2 or so healthy snacks you should be eating), you are dealing with 93 meals. This gives you 18 splurges for the month (roughly 20%). Here is where the planning comes in. Take out your calendar and circle any days that you anticipate a splurge. Probably Christmas, Christmas Eve and New Years. Now circle any holiday parties you have, or special lunches or dinners with friends, account for those and you may even have an extra splurge or two left. Remember, you are indulging in something – not everything. The first few bites are the ones that taste the best.
By allowing yourself these splurges, you are also taking away the power of the forbidden fruit, or in this case, food. Knowing there is a splurge meal in your near future will serve to motivate you on the days you might otherwise be tempted to stray.
For those who favor creative accounting, listen up. Your body is the single most accurate accountant you will ever encounter. Ernst and Young have nothing on your body. YOU may forget about the handful of M&Ms you grabbed after lunch, but your body does not. Stay mindful of what you are eating and keep healthy snacks in your desk or bag to grab so you always have a healthy option. Not being prepared should never be a reason to splurge. Set yourself up to succeed!
Never go into debt with your splurges. Plan them in advance, starting with the non-negotiables. You do not want to be in a position where your next splurge is three weeks out.
While you have your calendar in front of you, leave it there. Schedule your workouts so you don’t fall off the wagon. Your windows for exercise this time of year may be shorter, but that is not a reason to skip. Now is not the time to break up with the gym! With all the stress of the holidays, you need this time for yourself now more than ever. Let those endorphins out to play. Our 80/20 plan assumes normal exercise.
If you are afraid you might over-indulge, here are a few simple tips:
- Do not show up to a party hungry because you are more likely to make poor choices on an empty belly. Eat a healthy snack before you go to take the edge off your appetite.
- Don’t skip meals during the day of an event to “save up” your calories. It doesn’t work that way – use them or they expire. Going too long without food can make you so hungry that when you do eat, you consume too much before you realize you are already full.
- SLOW DOWN. Enjoy your meal – savor your bites. Don’t be the first one finished.
- Portion control – a serving is smaller than you think. Besides, while one cookie tastes good, a dozen….not so much.
- Water – alternate one adult beverage with one to two glasses of water.
- Keep healthy snacks close by. Cook your meals on Sunday so you have a fridge full of healthy options for the week.
For better or worse, we live in a food-centric society. If food is something that gives you pleasure, you need to be able to enjoy it. That being said, while the holidays certainly revolve around food and spirits, that is not what they are about, so try to shift your focus. Enjoy this time with friends and family, and because you are mindful about your eating and exercise, you can allow yourself to be carefree and indulge a bit without skipping a beat.