The holiday season is a time of joy, connection, and celebration. However, it’s also a time that can bring added stress, endless to-do lists, indulgent meals, and less rest – all of which can affect health and well-being and add to extra belly fat and pounds, especially as we age.
But the good news?
There are ways to navigate the season gracefully and happily without compromising your health, gaining a ton of weight, or losing your sense of peace. Here are some secrets, from an experienced personal trainer who has helped hundreds of women over 55 to thrive and enjoy the holidays to the fullest, without weight gain, overwhelm, or fatigue.
1. Prioritize “You Time” Daily
The Holidays can be full of obligations but remember that taking time for yourself is essential. Just 10-20 minutes each morning for deep breathing, stretching, meditation, or a quick walk can set a positive tone for the day. This simple habit can help reduce stress, improve focus, and increase energy. Plus, if you suffer from arthritis, like so many women over 55, getting in some gentle movement in the morning can be so helpful to reduce aches and pains.
Quick Tip: Consider journaling each morning. Reflecting on what you’re grateful for and setting intentions for the day can create a mindset shift and help you feel grounded amidst the holiday rush.
2. Follow the 80/20 Rule for Food Choices
Enjoying holiday treats is one of the joys of the season, and you shouldn’t feel the need to deprive yourself. Following the 80/20 rule can help you enjoy without going overboard. Aim to make nutritious choices 80% of the time and let yourself indulge in the other 20%. If you are going to a party, try to have a healthy snack ahead of time, it can help you make better choices than if you arrive hangry.
Mindful Eating Tip: When eating holiday meals, take time to enjoy each bite. Focus on flavors and textures. This simple act of mindfulness can lead to feeling satisfied sooner and help prevent overeating.
Guess what? I’m hosting my Free Holiday Bust Your Belly Fat Workshop for Women 55+ on Tuesday, Dec. 10th at 11:30am EST (it’s best if you come live, but there will be a replay if you absolutely can’t make it) where I’ll be sharing all of my best tips!
3. Keep Moving – But in Ways You Enjoy
Exercise doesn’t have to be rigorous to be effective, especially when things are hectic. Short walks, stretching, dancing, quick workouts, or gentle yoga can help boost energy, relieve stress, and aid digestion without taking much time.
Holiday Movement Ideas: Park farther from stores when holiday shopping, turn on music and dance while cooking, create a new active family tradition strolling to look at lights, participating in a 5K walk, or playing a game outside, or invite a friend for a brisk walk instead of sitting over coffee.
4. Hydrate Wisely
It’s easy to overlook water during colder months, but dehydration can lead to fatigue, headaches, and even increased cravings. Warm water with lemon or herbal teas can be comforting and hydrating options in the winter months or sip on bone broth for added nutrients and improved gut health.
Bonus Tip: Try drinking a glass of water before going to an outing and in between alcoholic drinks if you are participating.
5. Set Boundaries for a Less-Stressful Season
It’s common to feel obligated to do it all during the Holidays, but saying “no” to certain commitments can be one of the best ways to protect your energy. It’s okay to attend fewer events or simplify gift-giving. The people who care about you will understand, and you’ll feel more relaxed and present for the activities you do choose.
Simplify Your Holidays: Choose one or two holiday traditions that bring you true joy, and feel free to skip or modify others. Streamlining can reduce fatigue and help you feel more in control of your holiday experience.
6. Prioritize Rest and Quality Sleep
Good sleep is key to managing weight, stress, and overall health. Aim for 7-8 hours of quality sleep each night to keep your immune system strong and avoid feeling rundown.
Sleep-Friendly Tips: Avoid screens at least an hour before bed and create a calming evening routine. Reading, light stretching, or listening to soft music can help signal your body that it’s time to wind down, add a lavender pillow spray to your wish list and set the calm mood for sleep.
7. Use Visualization to Plan Your Ideal Holiday Season
Take a few minutes to imagine how you want to feel when the season ends. Visualizing a balanced, joyful holiday can help you make choices that align with your goals. This practice can reduce stress and help you focus on the memories you’d like to make rather than the “should-do” activities that don’t truly bring happiness.
Visualize Success: Picture yourself feeling healthy, happy, and energized after the holidays. Let this image guide your decisions on food, activities, and self-care throughout the season.
8. Focus on Connection, Not Perfection
The magic of the holiday season is in the connections you make and the memories you create. Focusing on spending meaningful time with loved ones rather than trying to make everything perfect can ease stress and bring more joy to the season.
Tip for Meaningful Moments: Take a break from your phone or camera during family gatherings. Being fully present can deepen connections and create memories that feel more special.
Embrace the Holidays with Confidence
The Holidays don’t have to mean extra stress, fatigue, or weight gain. By prioritizing balance, boundaries, and self-care, you can make this season your best yet – full of warmth, joy, and vitality. Enjoy each moment, treat yourself kindly, and remember: the most beautiful part of the holidays is how you feel, not just what you accomplish.
Let’s Have a Conversation:
What’s the most difficult habit for you to keep around the Holidays? Have you managed in years past to not gain weight?