November 18, 2020 3 min read

Hi guys!

Elin from Lotus Health Co here again and this time I’m bringing you some tips for how to stay on track over the holiday season.

We all know it’s easy to pack on a few extra kilos during this time…

We have work Christmas parties, gym Christmas parties, friends bbq’s, picnics, cheese platters, wine tours… you name it!

If the Holiday Season only went from Christmas until New Years I’d say don’t even worry about tracking or what you eat, but since the Holiday Season now starts in November and in some cases goes all the way until February (and don’t forget about Easter in April) it’s important that we go into this season with the resources and tools to not throw away all the hard work we’ve put in over the year.

When you think about it, that’s ¼ of the year that you could potentially be doing the opposite to working towards your goals!

Did you know that people gain on average 2-4 kilos during the holiday season every year?

Did you also know these kilos usually never come off again?

You can easily see how this can quite quickly become a problem…

Don’t get me wrong, I get it! I’m all for enjoying myself and always tell my clients “Memories overMacros”. What we do between New Years and Christmas is way more important than what we do between Christmas and New Years, but as I said, when the celebrations start in November and end in February it becomes a different story…

Every year my inbox gets flooded with messages from people feeling terrible about themselves for “doing it again” and messages saying “I thought this year would be different”.

I hate how much guilt is associated with this season and I wanted to help you find a way to still do all the things they love, but without undoing all the hard work you’ve put in over the year.


Below I have shared a few of my best tips for how to best manage the next 4 months:

  • Eat foods that are filling and low in calories. Try eating every 3-4 hours so that you don't get that ravenous hunger where you just can't stop yourself from eating. Make sure your meals and snacks include whole grains, such as brown rice, whole-wheat bread, and oatmeal, as well as legumes, such as lentils and other beans. And don't forget to fill at least half your plate with fruits and vegetables. Make the creamy pasta, dessert, potato bake etc the smallest part of your portion.
  • When you eat meat, choose lean cuts such as chicken breast, tofu, TVP, pork, kangaroo, turkey, egg whites, high protein yoghurt etc. Aim to have some form of protein in every meal.
  • Avoid fried foods. Frying foods adds fat and calories. If you're going out for a meal, ask for baked, broiled, stir-fryed (with minimal oil) or roasted.
  • Make smart swaps. Instead of refined, salty crackers, opt for ones that are made with whole grains and have a higher fibre content which will also help fill you up quicker. For dips, swap your usual cream cheese drip for something lower in fat like hummus.
  • Cheese. What would the Holiday Season be without cheese? You don’t have to completely cut out all cheese, but just focus on good, quality cheese, small portions and be sensible with how many times you go back for more.
  • Avoid fast foods. Hamburgers, chicken nuggets, French fries, and other fast-food staples are super high in calories and very easy to overeat on. Ask for a side salad, to have your burger in a salad bun or check the menu for the lowest calorie option.
  •  Avoid high-calorie, low-nutrient snacks. Chips and other deep-fried snacks are high in fat and therefore calories. Even things that are promoted as "healthy" such as granola or muesli bars are usually packed with sugar. Make it a habit to always read the labels and choose a high protein, low fat/sugar option.
  • Watch what you drink. Regular sodas, fruit juices, and, especially, alcoholic beverages are high in calories. Go for water or low calorie options when possible.

If you enjoyed this article, I’ve written a whole book about this subject called “the Holiday Eating Guide”.

The book also contains healthy bbq and cheese platter swaps, holiday themed low calorie recipes, examples of low calorie alcohol and both tracking and non-tracking approaches to the Holiday Season.

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