Holiday Nutrition Planning

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Holiday Nutrition Planning

The holiday season is a nutritional mind field!

Planning is a key strategy throughout the year for ensuring that you keep on track nutritionally – but during the holidays it is even MORE important as there are significantly more situations that will tempt you to get off track and your regular healthy eating and exercising schedule and routine (something that is key for long term success) is disrupted.Let’s look at some of these landmines that you’ll need to avoid.

  • Holiday Parties
  • Alcohol
    • it puts the biochemical brakes on fat loss – even worse when combined with carbohydrates as it usually is.
  • Feasts like Thanksgiving.
  • hors d’oeuvres
    • full of refined carbohydrates and empty calories that add up quickly, but don’t fill you up.
  • Desserts
    • More high carb, high fat foods…
  • Leftovers
    • not something that many people recognize as a contributing source for gaining holiday weight but leftovers need to be controlled.

All of these calorie sources from areas that are not part of your normal routine add up!

The solution to controlling these situations may surprise you – as it doesn’t have anything to do with dietary pain and suffering. It doesn’t have anything to do with trying to strong-arm your way through the holiday season with brute strength will power and then feeling guilty when your will power breaks.

I want to offer you an alternative solution that includes creating a simple plan, tracking your adherence to that plan, then enjoying yourself and indulging in your favorite foods when you decide to.

In order for this program to work for you – planning is ESSENTIAL. We’re going to go over all of the necessary planning in great detail. If you can’t do everything now (maybe there will be some dates you don’t know) that is fine, just finish it up as soon as possible.

Starting the week of Thanksgiving and going until Jan 2nd there are 46 days.
About 6 weeks. This is not a large chunk of time, so it isn’t a huge time
commitment from you.

Now let’s figure out how many time you will eat during this time.

  • I’m going to assume that you eat 3 meals each day plus you have a snack.
  • We’ll then multiple 4 x 46 and get 184 eating occasions.
  • Next let’s account for workout nutrition. Let’s also assume that you exercise 3
    times per week during this 6 week period. That’s another 18 meals.
  • This give us 202 eating opportunities for the holiday season.

We don’t need to be perfect by any stretch of the imagination. But if you can stick to the plan 90% of the time you’ll be good to go. Let’s figure out what that means
to you.

This means that you need to be ‘on the plan’ for 182 meals/eating occasions and then you can splurge/cheat 20 times between now and Jan 2nd – Good deal? Get out your calendar. We need to start identifying in advance when are you going to have some of your splurge meals?

Think about all the occasions where you’ll go off your diet plan. If you know the dates – schedule them in. Big events like Thanksgiving should count for at least 2 splurges (depending on how long you plan on indulging). Maybe there are some parties that you will want to stay on track and not use one of your splurges (we’ll talk about those in a bit).

  • How many splurge meals to you have left?

Most people will have enough for two ‘unplanned’ splurges on most week.

  • Can you stick to this?
  • Can you make a contract with yourself to stick to this plan?

 

Want to download our FREE Holiday Nutrition Survival Guide? Just click the picture.

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