This Holiday Season, Progress Instead of Regress With These 5 Tips!
The holidays are here, full of celebrations, food, family, and fun. But while this season is joyful, it’s also the time when many people unknowingly reverse months of hard work. Research shows that the average person gains 5–7 pounds between Thanksgiving and New Year’s Day. Beyond the scale, many also experience gut inflammation, disrupted hormones, increased stress, and poor sleep, leaving them tired, bloated, and sluggish by January. It doesn’t have to be this way. You can absolutely enjoy the holidays without sacrificing your progress or your gut health. With the right strategy and mindset, you can maintain your energy, support your metabolism, and start the new year ahead instead of behind. HERE ARE MY TOP 5 TIPS TO HELP YOU CONTINUE PROGRESSION INSTEAD OF REGRESSION THIS HOLIDAY SEASON: 1. Start your day the right way. Before you reach for coffee or the leftovers from last night’s gathering, start your morning with 16 ounces of room temperature water. This rehydrates your cells, kickstarts digestion, and supports your liver and kidneys as they process holiday indulgences. Then, within the first hour of waking, have a protein- rich breakfast with at least 30 grams of protein. Think: a protein smoothie, turkey sausage with veggies, or eggs with avocado and greens (or your allergy-friendly equivalent). Protein early in the day balances blood sugar, reduces cravings, and sets your metabolism up for success. 2. Eat a protein-based snack before every event. Heading to a holiday party, office luncheon, or cookie exchange? Don’t go hungry. Have a small protein snack, such as a shake, turkey roll-ups, or a few bites of leftover salmon, before you arrive. This simple habit prevents the “I’m starving” effect that leads to impulsive choices and sugar overload. When your blood sugar is steady and your hunger is controlled, it’s much easier to be intentional about what goes on your plate. 3. Increase cooked vegetable intake and stop skipping meals. Skipping meals to “save calories” for the evening party never works in your favor. It slows your metabolism, spikes cortisol, and leads to overeating later.
Instead, eat balanced meals every 2–3 hours with a protein-dense source (fish, turkey, lean beef, or plant- based proteins) and cooked vegetables at each meal. Cooked veggies are easier on the gut and packed with fiber and phytonutrients that reduce inflammation and support digestion. Consistency, not restriction, helps keep your metabolism and hormones steady throughout the holidays. Quit skipping meals. It does not help you. 4. Lean on accountability and support. No one gets through the holidays perfectly, and that’s okay. The key is having accountability and support so you stay consistent, even when life gets hectic. Schedule your sessions with your dietitian, movement coach, and trainer — yes, all three — weekly. Even partial consistency with guidance keeps you miles ahead of where you’d be alone. A little structure creates freedom and confidence, even when your schedule feels chaotic. 5. Boost energy and reduce inflammation with recovery modalities. If you haven’t tried the anti-inflammatory and energy- boosting therapies we offer in the office, now is the time! Our EMTT, Shockwave, StimPod, and Far-Infrared Sauna treatments help reduce inflammation, enhance cellular repair, and keep your energy and mood balanced throughout the busy season. These are the closest things to an “easy button” for reducing stress on your body while keeping your system strong and resilient. If you haven’t learned about all these amazing options, call 234-431-0232 or email Jenni@bermanwellness.com to ask! The Bottom Line The holidays don’t have to mean weight gain, bloating, or feeling run-down. You deserve to feel vibrant, energized, and in control, even in the busiest time of the year. REMEMBER, IT’S NOT ABOUT PERFECTION; IT’S ABOUT PROGRESSION. Stay hydrated, stay fueled, stay supported, and let’s finish this year stronger than ever from the inside out. –Jenni Berman PA-C, ABAAHP, CPT, CNS
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