Do you want to avoid the belly bloat and the weight gain that comes around the holidays? Do you find it hard to stay healthy and stick to healthy habits during the holidays? Do you get caught up in overindulging and mindless eating? Ready to stop the holiday weight gain and belly bloat?

In this episode discover:

1. Importance of staying active and managing stress

2. The importance of healthy habits and intentional choices during this season.

3. Success stories and struggles from clients who have navigated the holidays with a focus on health.

Hey there, let's jump right into today's topic—the holiday season. It's no secret that this time of year can throw a curveball into our routines, especially when it comes to our health. The combination of festive feasting, reduced physical activity, and the overall stress can make things a bit tricky.

Take my recent Thanksgiving, for instance. It was a two-week detour from my usual routine. First, my family dropped in the week before the holiday, and then my little crew decided to take a trip during Thanksgiving itself. Needless to say, I was way off track.

Finding Balance During the Holidays

Now, when it comes to nutrition, I've got it pretty down pat. Even during travel, I manage to stick to my healthy eating habits. No overeating or sugar binges for me. But my exercise and movement looked a lot different. More hikes, less strength training and yoga. After those two weeks, I was itching to get back to my regular routine, especially on the exercise front.

So, how do we navigate the holiday season and come out feeling good about ourselves? Here are a couple of key ingredients:

1. Build on Healthy Habits

Talking to one of my clients, she mentioned how glad she was that she wasn't starting from scratch. Months of working together meant she already had healthy habits in place. It makes resisting those holiday temptations a lot easier when your foundation is strong.

2. Intentionality Matters

It's easy to let the weeks fly by without a plan during the holidays. Being intentional about your choices can make a world of difference. Get clear on what you want, and you'll start seeing positive changes.

3. Embrace Grace, Ditch the Guilt

If you slip up a bit, cut yourself some slack. Feeling guilty and dwelling on it only keeps you stuck. Forgive yourself, get back on track, and keep that detour as short as possible.

4. Prioritize Wisely

With so much on our plates (both literally and figuratively), it's crucial to prioritize. What are the one or two things you're committed to focusing on this holiday season? Keep it specific to avoid overwhelm.

Custom Workouts & Support

I use an app for my personal training and health coaching. It's a hub where I customize workouts, share full yoga videos, and help clients establish healthy habits. Within the app, I've set up a special challenge for the holidays—the Healthy Holiday Challenge.

The results have been incredible. Clients are feeling more in control of their eating, gaining confidence at holiday parties, and even managing leftovers better. By being specific about their intentions, they're navigating the season and Thanksgiving with more success than ever before.

Changing the Narrative: A Different Approach to Health

This year, my clients are doing things differently. Instead of the usual overeating spiral that starts around Halloween and extends throughout the season, they're focusing on enjoying what they like while prioritizing their health. It's about feeling better, not just during the holidays but in the long run.

Making better food choices that fuel your body without overstuffing yourself can lead to a profound shift. Pay attention to how you feel when you're really full—it's a valuable feedback loop. Sharing struggles in our group chat allows us to learn from each other's experiences and celebrate the victories, no matter how small.

One of my clients shared a non-scale victory: her wedding ring finally fitting after years. It's a small thing, but it indicates a significant shift inside her body—better hormonal balance, improved sodium levels. The real focus is on internal health because that's what truly matters.

I hope sharing these experiences inspires you to see that maintaining health during the holidays is possible. It's not about shutting down possibilities with a mindset of impossibility. Instead, it's about opening your mind to new approaches, setting intentions, and committing to them.

Ready to Lose Weight?

If you're feeling stuck and want support, especially as the new year approaches, consider setting up a free call with me. If you've tried various diets and programs and found yourself back where you started, it's time for a different approach—one that focuses on sustainable health and weight loss. Click the link below, and let's talk about your goals and struggles.

Unpacking Weight Gain and Belly Bloat

Let's delve into a common concern—weight gain and belly bloat. Specifically, we're talking about the occasional kind, not the persistent, long-term issue.

If you're dealing with consistent belly bloat as a chronic problem, it might be worth digging a bit deeper. While the tips here can still help, there could be an underlying issue, like imbalances in your stomach's bacteria.

Especially during the holiday season, a couple of culprits can lead to both weight gain and belly bloat. One significant contributor is overeating, often fueled by indulging in low-nutrient, processed foods. Studies even show that highly processed diets can lead to increased calorie intake compared to whole, nutritious foods.

Even if you're consuming the same number of calories, the type of foods matters. Diets high in sugar, carbs, and processed foods tend to be absorbed more efficiently, potentially contributing to weight gain.

Insufficient fiber is another factor that can contribute to belly bloat and weight gain. Whole, healthy foods rich in fiber can positively impact gut health. Clients working with Michele have seen improvements by focusing on specific ways to incorporate fiber-rich foods into their daily routines.

Physical activity plays a crucial role in digestion. When our bodies are in motion, blood flow increases, aiding digestion. Conversely, a sedentary lifestyle can slow down digestion.

More about: What Is Gut Health and How to Improve It {Best and Worst Foods for Gut Health}

Sugar & Stress Impact

Increased sugar intake during the holidays can feed certain bacteria in the gut, potentially causing discomfort and bloating. It's essential to be mindful of sugar consumption.

Stress levels can impact the digestive system. The mind-body connection is significant, and finding stress-relief activities, such as walking, yoga, or journaling, can positively influence digestion.

Alcohol, even in low-carb or sugar-free drinks, is converted into sugar in the body. So, be aware of alcohol's sugar content, which can contribute to belly bloat and weight gain.

The Importance of Mindful Eating

Eating too quickly can hinder the digestive process. Digestion begins in the mouth, and taking the time to chew thoroughly helps in the breakdown of food.

While this isn't an exhaustive list of reasons for weight gain and belly bloat, these factors are worth considering. Addressing them, especially during the holiday season, can contribute to a more comfortable and health-conscious experience.

Remember, maintaining a healthy lifestyle involves paying attention to various factors. If you're struggling or looking for personalized guidance, don't hesitate to reach out for support. Stay tuned for more insights from Michele and practical tips for a healthier you.

My Favorite Supplements

Let's talk about a simple yet effective way to maintain control and consistency during the holiday season—your supplements.

Personally, I make sure to stay on top of my daily omega-three supplement, a choice I made after testing my levels at home and discovering they were alarmingly low.

Surprisingly, 97% of people worldwide are deficient in omega-3, impacting crucial aspects like brain function, mood, skin health, and even our vascular and digestive systems. Ensuring an adequate supply of omega-3s is fundamental to addressing these cellular-level effects.

I'm particularly fond of the omega-three supplement I use because it offers a convenient kit for at-home testing. This allows me to gauge my levels, supplement accordingly, and then retest to ensure proper absorption. Plus, the added polyphenols in this supplement enhance absorption and eliminate the dreaded fishy aftertaste associated with oxidation. If you're curious about getting started, check out the link below for more details.

Morning Energy Boost

Another supplement that has found a permanent spot in my routine is Organifi.

I kickstart my mornings with their green blend, a natural energy booster featuring adaptogenic herbs like ashwagandha to help the body adapt to stress.

This has really helped to keep my stress levels in check!

Additionally, the Organifi Gold, currently available in pumpkin pie spice, makes for a delightful drink with almond or coconut milk.

Packed with calming lemon balm and inflammation-fighting turmeric, it's a tasty and soothing addition to my supplement routine.

Click here and use the code HEALTHY20 for a 20% discount today.

Navigating the Causes of Weight Gain

Let's circle back to our main focus: understanding the causes of weight gain and bloating. We've identified some triggers, and now it's time to delve deeper into how we can counteract them effectively.

Prioritize Movement and Exercise

To prevent weight gain and reduce bloating, incorporating regular movement and exercise is key. If it's been a part of your routine that's fallen by the wayside, reinstating it can make a significant difference. Embrace the holiday spirit by involving family and friends in outdoor activities like walks, hikes, or even friendly sports. Moving and having fun together not only burns calories but also boosts overall well-being.

Mindful Eating for Better Digestion

Avoiding processed foods and excessive sugar consumption is a powerful strategy. Plan and prep meals that prioritize healthy options. Learning to pick your battles with sugary treats and seeking coaching if needed can be game-changers. Additionally, adopting mindful eating habits—chewing slowly, savoring the moment, and staying hydrated—supports effective digestion. Slowing down aids in recognizing satiety cues, preventing overeating. Continuing our exploration, let's focus on practical strategies to combat weight gain and bloating. These steps, when woven into your routine, contribute to a healthier, more balanced lifestyle.

Combat Stress and Prioritize Mental Well-being

Acknowledging and managing stress is crucial. Whether through health coaching or seeking counseling, addressing stressors supports overall health. The mind-body connection plays a vital role, and understanding the why behind our actions can be pivotal in breaking unhealthy patterns.

Nourish Your Gut with Fiber and Prebiotics

Fiber-rich foods promote gut health by feeding beneficial bacteria. Prioritize fiber in your diet to support this essential aspect of digestive well-being. Additionally, consider incorporating prebiotics, like the one mentioned in the link below, to nurture existing beneficial bacteria. These simple steps contribute to a balanced gut microbiome.

In our fast-paced lives, it's crucial to find simple yet effective solutions. Consider a prebiotic supplement, easily integrated into your routine, to enhance gut health. Check the link below for more details on this convenient approach.

Related Episodes: 

10 Healthy Holiday Tips {Avoid the Holiday Weight Gain}

Mentioned in this episode:
👉 Join me for a free health coaching call and empower yourself to take control of your health. 

https://tidycal.com/micheleriechman/free-coaching-call

👉 My Favorite Fish Oil & Omega Test: Finding the perfect balance of omegas is key for healthy cells and reducing inflammation. Learn how to find out your ratio and check out my favorite supplement! 

https://www.micheleriechman.com/fish-oil

👉 Feed those good gut bacteria with my favorite prebiotic here

👉 Save 20% on Organifi with the affiliate code HEALTHY20 and 35% when you set up a subscription. 

My favorites are the green juice in AM & the GOLD in the evening.  
https://www.kbxdj3trk.com/healthy20/

👉 Join the Healthy Beyond 40 Facebook Group: Connect, Stay Accountable, and Explore Exciting Challenges and Yoga Classes:  https://www.facebook.com/groups/micheleleefitness

👉 Free online yoga classes. Download the FREE version of the Insight Timer App, and join me for a live class! 

Work with me:

👉 1-1 Personal Training & Health Coaching: We can create a custom package to meet your needs!

Discover more here: https://www.micheleriechman.com/workwithme

👉 Healthy for Life Membership

This membership is great for those who are looking for a budget-friendly way to get a great workout in, help with their nutrition, and do not need 1-1 support.

Sign up here: https://programs.micheleriechman.com/courses/fitness-membership

My Favorites:

👉Grab my favorite smoothie recipes 5 so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.

https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss

You got this,

Coach Michele

Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice. 

*Affiliate links are mentioned that I do make a commission from.