As the air becomes brisk signaling the onset of autumn, it’s a clear indicator that the winter holidays are quickly approaching. During this festive season, bonds of friendship and family grow stronger as everyone gathers to relish each other’s presence and celebrate the seasonal abundance. Below are 10 tips to maintain your fitness throughout this fall.

1. Uphold Accountability

Enjoy the festive period without abandoning your fitness routine entirely. Studies by Yanovski et al. (2007) indicate that the average seasonal weight gain is approximately one pound, a small increase that often persists post-holidays. Over five years, these marginal gains can total up to 5 pounds of additional weight attributed to the holiday season. Be mindful of your food intake to avoid post-holiday weight surprises. Pair up with a like-minded friend to explore healthy recipes or join fitness classes together.

2. Monitor Overeating

The holiday season is teeming with endless edible temptations. Strive to consume around 3 ounces of protein per meal, equivalent to a palm-sized portion, while the bulk of your plate, around 2 cups, should consist of fruits and/or vegetables. Avoid excessive consumption of high-calorie foods like whole grains, nuts, and legumes.

3. Prioritize Nutritious Food

Consume lean meats, vegetables, and fiber-rich grains to preserve muscle mass and feel satiated for longer. A nutritious snack before holiday gatherings can curb cravings for unhealthy options.

4. Opt for Healthier Alternatives

Make simple substitutions to decrease intake of unhealthy fats and sugars. For instance, prefer steamed green beans over canned casserole, and choose unsweetened seasonal drinks. Moderate meat consumption during festive meals and choose lean cuts whenever possible.

5. Limit Holiday Beverages

Alcoholic beverages are laden with sugar and empty calories. Alternate between cocktails and water to maintain moderation or opt for soda water with lime as a non-alcoholic alternative.

6. Practice Portion Control for Desserts

Indulge in holiday sweets sparingly. Balance dessert intake by consuming sufficient protein and fiber before meals.

7. Stay Active

Use the cool autumn weather to enjoy outdoor activities. Maintain a consistent exercise routine by joining a local gym or exercising at home. Consider family walks before or after meals and park further from stores when shopping.

8. Supplement Vitamin D

With shorter daylight hours, consider vitamin D supplements to meet your nutritional needs, crucial for calcium absorption and bone health. Ensure adequate intake of calcium along with Vitamin D.

9. Manage Stress Levels

The holiday season can elevate stress levels, which can, in turn, contribute to weight gain. Incorporate healthy stress-relieving activities such as exercising, adequate sleep, deep breathing, soothing music, meditation, or aromatherapy.

10. Make Informed Food Choices

Focus on maintaining balanced food choices throughout the season, selecting options that offer nutritional benefits while still allowing you to enjoy the festivities.

By incorporating these suggestions, you can relish the joys of the season without compromising your health and fitness.