Stay Healthy on Labor Day! Tips for Avoiding Holiday Over-Indulgence

Friday, September 3 2021 2:55 PM

Labor Day is Monday, September 6th! How will you be celebrating the holiday this year?
 
Along with all the celebration, laughter, and cheer, holidays bring ever-tempting sweet treats and giant portions, big gatherings, and even bigger temptations. If you are trying your best to enjoy a holiday AND remain healthy and authentic to your fitness goals, here are some tips to help you avoid over-indulging.
 

Ways to Avoid Holiday Over-Indulgence

Stay on Track This Labor Day!

Labor Day Food and Holiday Grilling

1. Don’t arrive on an empty stomach!

Although you might want to skip lunch, so you can go to town on some dessert guilt-free, don’t! Have a bowl of yogurt, some vegetable sticks or fresh fruit, a salad, a handful of nuts, or a small sandwich before you arrive. Skipping breakfast or lunch may cause you to overeat and consume more calories than you would if you had eaten something beforehand. 

2. Plan Ahead!

Planning ahead will keep your mind at ease. If you’re going out, pick the restaurant beforehand that best suits your dietary needs. If you’re staying home, prep your meal ahead of time. Whether prepping the salad, marinating the meat, or steeping the non-alcoholic drinks, you'll have more control if you prepare your food before.

Need some help staying healthy dining out? Want to learn more about meal prepping? We got you!

Staying Healthy While Eating Out
The Ins and Outs of Meal Prepping

3. Offer to bring a healthy dish

This strategy not only provides you with a good menu option, but your host will greatly appreciate the help. If you bring your own healthy options, those dishes will always be there for you, so you don't have to face temptation city alone or feel unprepared with no healthy choices. Again, it all comes down to control and planning head. Even still, if you have trouble controlling how much you snack, help yourself by not sitting within arm’s reach of tempting foods. Give yourself some distance. Make yourself work for it.
Here are a few healthy recipes to spark some ideas: 

4. Avoid excess alcohol

Save your calories for the main meal. Alcohol provides many calories and virtually no nutrients. But if you do want to drink to celebrate the holiday, like most of us do, try to limit the number of drinks and avoid drink choices packed with sugar.

Check out the following blog for some helpful guidance on holiday booze:

The Best Low-Calorie Alcoholic Drinks

Needing some sugar swaps because you're planning on drinking a sugary cocktail or two? Look no further!

Swap It! Lower Sugar Intake with Healthy Alternatives

5. Select small portions

Moderation is the key. Selecting small portions allows you to control your calorie intake yet enjoy all the different items offered. Stick to one plate and make sure it's not overflowing with food. If you crave a high-calorie item, go ahead and treat yourself to a small serving. Although it's not all about the meals, food is a big part of any holiday, and it's a happy tradition that you can and should continue. Just remember not to go overboard. Allow yourself to taste, but not overindulge.

6. Eat slowly

Take time and enjoy the taste of your meal. If you want to keep to those fitness goals, try to pace yourself. Pro tip? Be the last person to finish each course. Take small bites, and chew slowly. It usually takes about 20 minutes for your brain to get the message from your stomach that you are full. By eating slowly, you might be less likely to raid the dessert table.

7. Leave the table when finished 

Take a break from the food! If you linger at the table, you may be tempted to continue eating even if you are not hungry. Stay long enough to enjoy the meal, but leave the table while still ahead of the calorie game. Offer to help with the dishes, clear the table, or take a walk. 

8. Remember What Holidays Are About

When it comes to holidays, we tend to focus on the food. Not a bad thing as meals bring us together and allows for good conversation to bloom. Although food plays a big role, it doesn’t have to be all about the meal. Take time to remember why you're celebrating and be present in every moment. Holidays are significant days of remembrance and tradition. They also pose new opportunities to make more memories with your loved ones. So, plan out some non-food-related activities that you'll remember year after year. Games outside, a nice little swim, a pay of respects in some way. Whatever the activity, allow yourself to get some energy out and get moving! Enjoy the company you keep!
eating together on labor day

The Bottom Line:

Try these tips to stay on track!
If you fall off the fitness path, get back on!

When it comes to holidays, many of us tend to over-indulge. If you do go overboard, remember it's not the end of the world. You can come back from holiday over-indulgence and dive right back into your fitness groove. That being said, if you want to avoid going overboard now or in the future, these tips will help you ride the ever-tempting holiday wave, staying healthy on the path to optimal health.

Have a safe and happy Labor Day!

 

©2021 Genesis Health Clubs