Navigating the Holidays and Setting Goals to Stay on Track

Eating during the holidays can be tricky to balance. Did you know that the average American gains 1-3 pounds in the month of December? And that the weight usually stays?

There can be extra pounds that like to creep up with holiday eating during this time of year. We see homemade cookies, hot chocolate, cheesecake, fudge, eggnog, and all sorts of special holiday cooking.

You may hear the common mantra of, “Don’t eat it”, “Limit yourself”, or “Have self-control” when you are around these foods. Do you know what we say? “Enjoy this holiday!” Eating during the holidays can still include what you want to eat while staying mindful and health-focused. Go to those holiday parties on the weekends and have a good time with family and friends; that is what this time of year is about.

Keeping Things in Perspective

Now, when we talk about enjoying ourselves, we want to make sure it is done so with some forethought and potentially some planning. We have great intentions when setting and achieving goals related to our health throughout the year. We do not want those efforts to be fruitless during those last couple of months!

To maintain your progress during these holiday times, think about what your intentions were when you decided to start making changes for your health. Was it because:

you wanted to have more energy to spend time with friends and family?
you wanted to get your blood sugar under control?
you wanted to do more with healthy eating?

Remembering why you decided to start making these changes can help keep things in perspective during this time of year. Conditions like High Cholesterol, Type 2 Diabetes and PCOS, unfortunately, do not take a vacation.

5 Tips to Stay on Track

As you find yourself at the holiday parties and get togethers during this time of year, consider some of these tips to help you stay on track. We encourage you to try them out and see what you think.

1. Set the Intention of the Season

Start by reflecting back on why you started this health and wellness journey and what your intentions were when you started. Consider writing down how you can continue your progress in a goal setting journal, on a sticky note or simply on a piece of paper.

Then place it somewhere you will see it often. If we are able to identify and see our “Why” more often, it can help keep our motivation higher for continuing our progress.

2. Create the Plan

Think about how you can navigate this time of year by looking ahead at the next few months. The holiday season is a busy time and sometimes it comes and goes before we know it. If you can prepare ahead of time and set a 3 month (or even a 1 month or 2 month) goal for yourself, it can help break your plan down into more manageable pieces.

Consider your wellness overall. What do you want to work on (or maintain) over the holiday season? Do you have intentions to work on your nutrition? Your sleep? What about exercise? How do you plan to navigate any potential stress that may arise?

3. Set Realistic Goals

Once you have identified what your intention of the season is and what your plan is going to be, you can start by making some realistic goals for yourself. Then take some time to reflect back on holidays past and what you did well. Consider the factors that you can change and those that you may not have control over.

Sometimes, the most realistic goal we can set for ourselves can be related to simply maintaining our progress. There are many different events, foods, sleep schedules, travel plans, etc that may change our usual routine during this time of year.

It may be helpful to consider making goals related to maintaining our progress during this time despite all of the changes going on. Check out this blog post about maintaining a goal (weight) during the holidays for more inspiration.

4. Check in Weekly

Setting realistic monthly goals is a helpful way to get started during the holidays. Sometimes the month can fly by and we look back and realize we have not even started working on our goals.

Weekly check ins can be a helpful addition to your goal setting efforts to help keep things in perspective. By checking in regularly with how things have been going, it can help make goals more realistic, time-oriented and achievable.

5. Reflect and Adjust

By setting long term (our intention), short term (monthly) and weekly goals, we can continue furthering or maintaining our progress. Setting goals is a helpful component to making change. It is important to take some time to reflect and adjust on these changes if needed.

Start by regularly setting aside one day each week to check in with your weekly, monthly, or longer term goals. Then see what went well, what areas we can adjust or modify and what components no longer apply.

Tools to Help You Stay on Track

Working with a Registered Dietitian

It can be daunting to look at setting all of these goals to make or maintain changes around the holidays. Eating during the holidays may be a difficult goal to set alone. Consider scheduling an appointment with a Registered Dietitian. You can learn more about how we can help you navigate this season easier.

Find a Goal Setting Journal

Writing down your goals is one of the first steps in making changes. There is power in putting pen to paper. Consider looking into goal setting journals to help keep your goals in perspective and have a dedicated goal setting space.

Nutrition Tips

Do your best to keep things balanced and mindful when eating during the holidays. While there are many different types of foods and drinks available during this time of year, remember to enjoy them in moderation and mindfully. By doing so, you will be able to better support and maintain your progress.

You can also work to find ways to balance out what you are eating and drinking during this time of year. Check out this blog post about how you can lighten up some classic holiday beverages

You can always look into meeting with one of our Registered Dietitians to help you learn more about mindful eating and enjoying foods in moderation.

Staying Consistent with Movement

The holiday season can be packed full of events, traveling, cooking, family time, etc. It can be difficult to make the time for movement. Throughout the holidays, consider setting a goal or making a plan regarding your movement. By staying consistent throughout this time, it can make those New Year’s Resolutions (Hello new gym memberships!) more realistic and achievable.

Consider making movement a family event to get everyone involved. There may be a pumpkin patch or a fall festival going on. With the weather changes, adjust as needed, but scheduling time in your schedule to incorporate movement can help you stay on track this holiday season.

Check out our Get Moving Program here to learn more about how we can help you maintain your progress and navigate the holiday season!

Sleep

Despite the endless To Do lists we may have and the countless errands to run, sleep remains very important to our overall health. Maintaining a consistent and realistic sleep schedule can help ensure we have enough energy to get things done and to help us stay on track with reaching our goals.

Stress

The holiday season can be the most wonderful time of the year, but it can also be a higher stress time of year. For many of us, navigating the holiday season can be difficult. If this feels like you, consider adding some component of self care into your goals for the holiday season.

Remember that it is okay to decline some party invitations and make time for yourself. By creating and setting boundaries, it helps ensure we are showing up for those around us and showing up for ourselves.