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The holidays are just around the corner and that means food. <\/span><\/p>\n Lots and lots of delicious food. <\/span><\/p>\n Turkey, sweet potato casserole, stuffing, rolls, pumpkin pie. Mmm . . . mmm . . . mmm.<\/span><\/p>\n My mouth is watering just typing that out.<\/span><\/p>\n You hit that smorgashboard at Thanksgiving and then a month later you\u2019re doing it again at Christmas, and in-between there are often parties, gift baskets, and dropped-off platters of cookies to wade through. <\/span><\/p>\n While holiday feasting is great for activating the pleasure centers in your brain, it\u2019s not so great for your waistline. All that tasty carby and fatty food eaten in excess can put on the pounds. In fact, most people do indeed gain about 1 to 2 lbs during the holiday season. That may not sound like much, \u2018til you consider that adding 2 pounds of fat each year for 30 years will leave you 60 pounds overweight. That\u2019s a recipe for a bowl-of-jelly-esque belly.<\/span><\/p>\n So how can you enjoy those holiday meals without throwing off your nutrition plan? Are you doomed to eating just the celery and carrot sticks your mom puts out as a before-dinner snack? Will you have to bring your own premade meal while you watch everyone else eat Grandma\u2019s delicious stuffing and pumpkin pie?<\/span><\/p>\n To answer the question of how to relish all the deliciousness of this holiday season without wrecking your health and fitness goals, I talked to my nutrition coach, Gillian Ward, head nutrition coach at Barbell Logic Online Coaching<\/a>. <\/span><\/p>\n I track my macros nearly 365 days a year, and religiously work out 4X a week. But, I think feast days are for feasting. Everyone needs those kind of \u201cMardi Gras\u201d occasions where you let down your discipline hair and indulge a little. So I don\u2019t curtail my eating <\/span>too<\/span><\/i> much on Thanksgiving and Christmas. At the same time though, I do take steps that don\u2019t require much effort or sacrifice in order to mitigate the damage. Here\u2019s what that looks like:<\/span><\/p>\n Preliminary: start tracking your macros.<\/b> If you\u2019re not already tracking your macros, then setting up a plan for that is the first thing you should do before the holidays hit. <\/span>Here\u2019s your complete guide for how to get started with macro tracking.<\/span><\/a> It\u2019s simple and effective, and the great boon of doing macro tracking as your \u201cdiet\u201d is that there\u2019s a good amount of flexibility built in. If you budget for it, you can fit a couple of Christmas cookies or pieces of homemade fudge into your consumption for the day, guilt-free.<\/span><\/p>\n I don\u2019t track my macros on the holidays themselves (beyond making sure I get enough protein). But tracking my macros keeps me on track in between the holiday feasts and gives me the wiggle room to enjoy myself during them.<\/span><\/p>\n Keep your holiday eating to the actual holidays. <\/b>Sometimes holiday feasting runs for week after week, big meal after big meal.<\/span> So Gillian\u2019s first rule is to limit your holiday eating to actual holidays and not let it extend throughout the holiday season. Enjoy yourself on Thanksgiving, Christmas, and New Year\u2019s, but don\u2019t let the feasting bleed outside of those specific days. You can eat leftovers in the days that follow, but exercise portion control and get back to tracking your macros the day after the holiday.<\/span><\/p>\n Watch your nutrition leading up to the big meal.<\/b> In the days leading up to the big Thanksgiving\/Christmas meal, be extra mindful about your nutrition. Eat even \u201ccleaner\u201d than you usually would. Curb the junk food and snacking. Eat lots of lean protein, fiber, water, and tons of veggies — you will get plenty of carbs and fats at the celebration. It’s okay to be in a small caloric deficit heading into the feast, but resist the urge to starve yourself as that may lead to an all-out binge.<\/span><\/p>\n Pregame your holiday feasting with 1-2 small meals.<\/b> On the day of the big meal, Gillian recommends having 1-2 small meals beforehand. Your digestive system will handle the feast better, you will feel better, and you\u2019re less likely to binge. These small meals should focus on protein and perhaps a small amount of fibrous carbs (think things like broccoli and beans). You\u2019ll get plenty of fat during the feast.<\/span><\/p>\n Gillian likes eating a couple of eggs and a slice of whole grain toast for breakfast and then Greek yogurt with berries as a small, light lunch before the Thanksgiving meal. <\/span><\/p>\nHow to Feast at the Holidays Without Packing on the Pounds<\/h3>\n