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Step 1: Identify pitfalls or barriers and get strategies to combat those so you are not blind-sided by things that pop-up unexpectedly.

• Identify foods that may be a temptation and only treat yourself with those things while going out, so they are not at home calling your name all the time. Identify stressors and develop ways that help relieve them, such as reading, walking, or listening to music.

Step 2: Focus on consistency. Include things that keep you on track, even if you are just beginning to set goals. This will establish normalcy to have a place to return to if or when a less healthy choice is made. Do return to normalcy quickly to prevent a large backslide in progress.

• Create an exercise routine that works with your schedule. Start out slowly and work your way to meeting that goal.
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Step 3: Reward yourself for being consistent with daily behaviors for one or two weeks to reinforce them to become habits but use non-food rewards.

• Find things that you enjoy and reward yourself by doing those things. Binge watching that show you seem to never have time for or listen to your favorite music, dance around, and sing out loud. Maybe buy the little trinket you have had your eye on from Amazon.
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Step 4: Remember that you don’t have to be perfect to get good results. Aim to make better choices 75-85% (think 95% for all the perfectionists out there but do give yourself some grace).

• Be willing to focus on positive things happening along the way and avoid setting yourself up for failure with the 100% mentality that leaves no wiggle room. Many of my clients focus on small gains and get frustrated but entirely miss the bigger Remember we are our own worst critics. Small achievements are still achievements that bring you closer to your goal.
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Step 5: Set realistic goals that CAN be achieved.

• Try to set goals that you are willing to do and work with your schedule. This will help you be more successful. Setting unattainable goals will make you feel defeated.
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Step 6: Set goals in stages, so you can meet the minimum and still succeed. Then stair step your way to the next level.

• When eating out, foods may be higher in sodium, sugar and fat. Remember to drink plenty of water and do more activity as an offset.
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Step 7: Try habit stacking to make it easier to remember goals. 

• Identify current habits and stack new behaviors on top to lead to better success. An example might be start walking 15- 30 minutes about three times a week right after you get home from work. Just change clothes and walk right back out the door without sitting down. Then gradually increase the intensity, time or days that you exercise.
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Step 8: Lastly, remember to track or monitor in a way that makes sense to you. This will identify helpful trends and barriers to overcome, which will keep you motivated.

• Download and add meals to My Fitness Pal. This will give you an idea of the carbohydrates, fats, protein, sodium and sugar that are in your meals. Jot down the ounces of water that you have in a day.
• To get through the holidays maybe it’s just tracking liquid calories or desserts or fried foods to limit those items to no more than 1-2x/wk.

In Conclusion

Remember, this doesn’t have to be done all at once. Shift one gear at a time until you feel like you are cruising with ease. Every shift takes you closer to your destination. The important part is creating a home base in your health habits to come back to quickly after something gets you off track (e.g. a lifestorm) or you have a holiday or vacation so that you have a good gear to get back into when you return. Give yourself a window of time to get back into gear such as 48-72 hours after a trip or holiday. Start those creative engines to identify what gets YOU into gear this holiday and enjoy the journey! As always, take care to be well!

Wellness Opportunity!

Join us to Get a Healthy Handle on the Holidays with our virtual health fair located under the Get Healthy Online tab. Lots of resources, Frequently Asked Question videos, and recipes in both the free and full versions. About twice as much in full version including 2 cooking demos. If you are current client, please be sure to email, call, or text to ask for your promo code to get 25% off!

Written by:

Danette Panzeri (TWU Dietetic Intern) & Anna Love PhD, RDN, LDN, MCHES, CIC (Founder of Love to Live Well)