Hi Reader
We're approaching that time of year where you might think to yourself... welp, I ate Halloween candy, I have a ton of holiday events coming up and I'm just too busy this time of year to take care of my health... I'll just commit to starting over in the new year and be "really good" and finally lose the weight I've been battling with....
Then you give yoursself permission to do NOTHING for your health and live in total health and nutrition chaos until January 1st rolls around and then you expect to suddenly summon all your willpower to radically change.
Does this sound familiar?
Yep, this is a really good story that your brain takes comfort in. It's easier to promise ourselves that we will finally take control of our health at a future date and this time will be different.
And maybe you DO radically change on January 1st and it's going really well for a week or two... until it's not...
Then you beat yourself up for FAILING, yet again! Then you tell yourself lies like "I just don't have enough willpower" and "I'm just lazy and undisciplined." These are often LIES as most of the women I work with are extremely disciplined and have a life track record to prove it!
So, I proposed we stop this cycle now once and for good.
Did you know there's actually quite A LOT you can reasonably do during the holidays? In fact, this is the perfect time to lay some groundwork so that you can actually be successful in the new year, even if you don't lose weight over the holiday season.
Because....
In midlife, sustainable fat loss takes time, and sometimes the most productive first step isn't cutting calories. It's building the habits and addressing the factors that will help you achieve and maintain your results.
For many of my clients, working on foundational habits over and over again, and actually supporting our hormones and metabolism is step 1.
Learning to be consistent without being perfect will get you OFF the diet rollercoaster once and for all. And yes, this is skill that you have to learn and practice-- just like riding a bike.
And if you skip these steps and go straight to cutting calories?
You MAY see some initial weight loss... or you might not (cue major frustration!)
You may lose some and then gain it right back the minute you loosen up because you've been restricting to the max and you can't realistically sustain in.
So let's talk about a few simple things you can actually do RIGHT NOW to prepare your body for sustainable fat loss (not to mention feel in control and support your health through the holiday season) without sacrificing ANY holiday fun!
1. Eat actual meals instead of grazing your way through the day.
Holiday treats can absolutely fit. But skipping meals to "save calories," then arriving at an event ravenous, can make it harder to feel satisfied and make choices that feel good to you. Keep eating regular, balanced meals, including protein, throughout the day. Then enjoy the treats! You'll be able to enjoy them without arriving at the party feeling like you could eat everything in sight.
2. Keep showing up for strength training.
You don't need a perfect workout schedule or to spend hours at the gym. Two or three purposeful sessions a week can be a great starting point for many women. Building and maintaining muscle supports strength, function, and healthy body composition as we age.
3. Keep moving, even when your usual routine gets disrupted.
Can't make your regular workout? Take a walk. Have 10 minutes between commitments? Use them to move. Your options aren't limited to completing your full workout or doing absolutely nothing. You don't have to do your planned workout or make it to the gym. Get that out of your head. Get comfortable with "all or something."
4. Protect your sleep and recovery where you can.
Late nights and busy schedules happen. You don't need to get everything right, but making sleep a priority when possible and allowing yourself to recover can help support energy, appetite regulation, and training performance. It's okay to have a day of rest where you're NOT being productive. (Psst… learning to rest without feeling guilty about it can be one of the hardest—and most valuable—skills to develop in midlife.)
5. Practice getting back to normal after the celebrations.
Enjoy the candy. Have the holiday meal. Go to the party. Then return to your usual habits at the next opportunity—without compensating, restricting, or deciding you've blown the whole week. This is a skill worth practicing. You did not just "ruin everything".... trust me!
You don't have to wait until January to start taking care of yourself. And you don't have to spend the next two months trying to lose weight, either.
And guess what? This is exactly the kind of work I help my clients with. We build the foundations, figure out what their bodies need, and create a strategy for pursuing their goals in a way that's more sustainable than jumping into the next diet trend that comes along in January.
You deserve to feel good and have fun this holiday season and continue working toward your body composition and health goals.
The time will pass anyway. You might as well make it count—even in the smallest ways. It all adds up. ❤️
Much love,
Bridgette
Metabolic Health Strategist for women 35+
