Let’s be honest, the holidays are here and we all know it’s highly likely that we’ll end up eating a few extra calories here and there. We may have the best intentions, but sometimes it’s just not that easy to resist the pumpkin pie, extra turkey, yams, stuffing, ham, cranberries, or cookies. So what can you do to ensure you don’t fall victim of the “holiday bulge” and stick to your fitness and weight loss goals?

All you have to do is plan ahead and create a little caloric deficit bank to make up for those holiday treats. So what exactly is a caloric deficit bank? This is a number that will make up for excess calories burned and calories not consumed in an effort to create a NET loss or “deficit”. In order to build this bank, you have to put in a little extra effort. This means performing an extra workout, eating fewer calories at your meals leading up to the holidays, exercising for longer durations, and making every effort to move more and stay active. These four things combined will create a caloric deficit that will help make up for any extra calories consumed over the HOLIDAYS. Here’s a list of action items to help build your caloric deficit bank:

  • Take a 60 minute walk
  • Lift weights
  • Go for a bike ride
  • Eat half of your meal
  • Don’t eat out for the week prior to the holiday
  • Park your car far away from every place you have to go
  • Take the stairs
  • Stand up and sit down 100 times throughout the day
  • Do a holiday 5K event (i.e. the Turkey Trot or a Jingle Bell Run)
  • Walk your dog more than usual
  • Do some yoga
  • Participate in a group exercise class
  • Skip your snacks a couple days prior to the holiday
  • Cook a dinner that only has 300 calories