{"id":647,"date":"2018-10-27T21:51:01","date_gmt":"2018-10-27T21:51:01","guid":{"rendered":"http:\/\/trainfit.com\/blog\/?p=647"},"modified":"2018-10-27T21:51:01","modified_gmt":"2018-10-27T21:51:01","slug":"trick-or-treat","status":"publish","type":"post","link":"https:\/\/trainfit.com\/blog\/trick-or-treat\/","title":{"rendered":"Trick or Treat?"},"content":{"rendered":"
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And just like that, Halloween is next week! For me, Halloween is the true kick off for the holiday season. Once it rolls around, it seems like the holiday season really picks up momentum and Thanksgiving, Hanukkah, Christmas, and the New Year always blow right past us in a flurry of sugar, booze, and carbs, Oh My! Before you know it, you\u2019re waking up on January 1st<\/sup> (or 2nd<\/sup>, no judgment), trying to pick up the pieces of your long-forgotten health and fitness goals to start the New Year off right.<\/p>\n

What if I told you there was a way to have your cake and eat it too? That it was possible to truly enjoy the holidays while also maintaining your weight? Let\u2019s be real, the holiday season is not a great time to chase after new health and fitness goals. Typically, holiday weight gain begins in October and continues through December. Knowing this, if you manage to make it out of the holiday season without losing or gaining weight, you\u2019re actually coming out ahead! What\u2019s often worse than the holiday weight gain are the non-scale differences you feel in your energy, mood, and feeling comfortable in your own skin. Imagine a holiday season where you get to enjoy the holiday festivities, but maintain your healthy habits on the other days of the week so that you can continue to feel strong and healthy! Now that sounds like a way to have your cake and eat it too.<\/p>\n

One easy way to avoid holiday weight gain and guilt is to make a plan for success. You should know by now that I\u2019m big on making a plan, so you know I won\u2019t leave you hanging this holiday season! Over the next 3 weeks, we\u2019re going to go over some strategies that you can use to maintain your weight this holiday season and enter the New Year feeling your best!<\/p>\n

This week, let\u2019s dig into some immediate challenges coming our way over the next few weeks: Halloween candy and other treats at the office. If you didn\u2019t check out my previous article about avoiding sweets and treats at the office, take a look<\/a> for additional tips and tricks!<\/p>\n

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Here are some Halloween and holiday-specific tips to help you plan BEFORE you\u2019re faced with bowls of your favorite candy:<\/span><\/h2>\n
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  • Write down your \u201cworth it\u201d holiday indulgences.<\/strong> <\/span>If you\u2019ve got a favorite treat that you look forward to every Halloween, Thanksgiving, Christmas, etc. write it down on a sheet of paper. Re-examine this list and re-consider each item one at a time. Ask yourself: \u201cWill eating this bring me joy and all of the holiday feels that I\u2019m imagining?\u201d \u201cIf it gives me a stomach ache because it\u2019s more sugar than I\u2019m used to, will it be worth it?\u201d If so, keep it on your list to enjoy guilt-free on the holiday. If you decide that it will only cause discomfort and guilt, then this food may not truly be worth it. If it’s not, then scratch it off your list and savor the foods that you have deemed worthy of gracing your taste buds with their presence.<\/li>\n
  • Decide whether you\u2019re a moderator or abstainer and plan accordingly.<\/span><\/strong> A moderator is someone who likes to keep all of their favorite foods in their diet, but in reasonable amounts. No foods are \u201coff-limits\u201d. For example, if a moderator craves chocolate, they will allow themselves to indulge in the amount of chocolate that it takes to satisfy the craving (this will generally only take a few small pieces). An abstainer feels that they need to completely abstain from certain food items to avoid overeating them. Generally the thought of giving up something forever makes a moderator feel like going crazy and overeating the item, while this type of control gives an abstainer relief in knowing they won\u2019t have to deal with the stress of deciding whether or not to indulge in that particular food item. I\u2019ve had clients who were likely moderators resolve to completely avoid their favorite sweets\/treats during the holiday season only to binge on them mid-way through and feel like a failure. I\u2019ve also had abstainer clients use this same \u201coff-limits\u201d technique with complete success because it worked for them and reduced their stress. The key is to think about which one you are and plan accordingly. Here\u2019s how you can make a plan:\n
      \n
    • Moderator:<\/strong> Use tip #1 to list out the treats you know you\u2019d like to have. This can help you avoid unnecessary calories on treats and sweets that you have not deemed \u201cworth it\u201d. When faced with your \u201cworth it\u201d food items, enjoy them, and move on.<\/li>\n
    • Abstainer:<\/strong> If you feel like putting certain food \u201coff-limits\u201d to keep you from mindlessly overeating, do your best to keep your environment clear of temptation. You can\u2019t always control what your co-workers bring in, but you have complete control over what\u2019s in your personal office space and your home. Clearing your environment of temptation can help make this technique feel effortless.<\/li>\n<\/ul>\n<\/li>\n
    • Be reasonable with portion sizes.<\/strong> <\/span>Eat your \u201cworth it\u201d foods slowly and truly savor them. If you hoover it down in five seconds you\u2019ll likely want more, but if you take your time you might be surprised at how just a few bites give you the experience you were looking for. Sometimes it helps to ask \u201cis this bite as good as the first one?\u201d with each bite to decide when you\u2019ve had enough to complete the experience. It also helps to serve yourself a portion that you\u2019re willing to eat in its entirety in case you decide every bite is worth it.<\/li>\n
    • Lastly, keep indulgences limited to holiDAYS, not holiWEEKS.<\/strong><\/span> You get what I\u2019m saying. Enjoy yourself on the holiday, soak in the fun of the holiday season, and then wake up the next day and move on. Even if you overeat on a holiday, wake up the next day and treat it like any other day. Start with a healthy breakfast, some movement, and nourishing food and water the rest of the day. No need to punish yourself with crazy extra workouts or skipping meals because you overate the day before, just move on. I personally also feel better if I wake up on a holiday and have a good breakfast with protein and veggies before I enjoy my holiday faves with my family. It helps me feel like I\u2019ve done my part to nourish my body before I indulge in my favorite holiday foods.<\/li>\n<\/ul>\n

      It\u2019s your turn! Apply what you\u2019ve learned today:<\/strong><\/span><\/em><\/p>\n

      Give these tips some serious consideration this weekend as we barrel ahead toward Halloween. Take a few minutes this weekend to write out your \u201cworth it\u201d non-negotiables and bask in your holiday planning glory. Put this list somewhere visible so that you are well-equipped when faced with the cornucopia of food and sweets on Monday. If it\u2019s not worth it, don\u2019t eat it. If it is worth it, take your time to enjoy it and move on! Keep it that simple and enjoy your holiday season.<\/p>\n

      Stay tuned for next week\u2019s tips on maintaining your workouts this holiday season!<\/p>\n","protected":false},"excerpt":{"rendered":"

      And just like that, Halloween is next week! For me, Halloween is the true kick off for the holiday season. Once it rolls around, it seems like the holiday season really picks up momentum and Thanksgiving, Hanukkah, Christmas, and the New Year always blow right past us in a flurry of sugar, booze, and carbs, […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mbp_gutenberg_autopost":false,"footnotes":""},"categories":[1],"tags":[9,3,4,6,5,169,172,2,45,12,168,37,171,13,15,114,170,16,17,121],"yoast_head":"\nTrick or Treat? - The Train Station Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/trainfit.com\/blog\/trick-or-treat\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trick or Treat? - The Train Station Blog\" \/>\n<meta property=\"og:description\" content=\"And just like that, Halloween is next week! 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