End of year celebrations are a key part of our social calendar and we all need to take time to reflect on the past year and relax with friends and family.
But taking time to relax doesn’t mean going YOLO and letting go of all the habits you’ve built through the year.
I know time of year can be tricky when navigating nutrition and exercise – it can easily derail with so many social occasions and yummy food around. I’m all about enjoying and embracing this time of year but keeping a balance too.
Here are my top tips to help sneak in a little more nutrients and movement while enjoying what the summer season is all about!
Eat a high protein meal before you leave the house or before going out
Even if it’s a snack before dinner out or a solid meal before having some drinks. This will reduce your hunger, over consumption, help you hit your protein target and retain lean mass. Protein is the hardest macro to hit when dining out.
If you’ve just got a busy day planned, have a high protein breakfast before you head out. Think eggs on toast or a yummy protein smoothie!
Take snacks out with you always
If you’re a parent or caregiver, I’m sure you always pack snacks for your kids so don’t forget to pack some for yourself! Make sure it’s a snack you enjoy and also hits some satiation and protein points. Eg. Something fibre and protein dense is perfect. Think fruit, rice cakes, nuts, boiled eggs, sandwiches, smoothies etc. Saves $$ and you won’t buy high calorie items just because you’re peckish.
Stay hydrated
As soon as you wake up, start your day with a mega glass of water. Do this before caffeine or food. Then have another glass before you eat anything throughout the day (this is on top of your usual water bottle). This helps reduce hunger, cravings, and aids digestion which can also slow over this time of year with food choices.
Remove the sides
The heavier calories are often in the condiments and sides. Eg. A side of chips and mayonnaise are going to have much more calories than a burger and far less nutrients.
Stay active
We don’t want to be in the mindset of ‘earn your food’ language but let’s be real, if you’re eating MORE and conscious of this and don’t want to see the kilos come on then simply move more. Higher steps, a little extra cardio or conscious daily movement.
Conscious eating
You don’t NEED to finish your meal just because it’s served to you. Focus on eating slowly and until satiated.
Don’t beat yourself up
If you do gain some weight or get a bit bloated, it’s not a big deal. Simply get back on track with your goals. Remember, the scales will fluctuate from things like changes to salt, digestion, food volume etc. It’s not often fat gain, especially this time of year. Don’t overthink it and get on with your goals.
