Every year-end brings a number of family and work events that usually revolve around a big meal to celebrate Christmas and the beginning of the new year. These dates pose a major challenge for those following a nutritional plan, whether they're aiming to lose weight or want to learn to eat healthier and take care of their health. These big celebrations are characterized by overindulging in food, as well as desserts that aren't recommended due to their nutritional composition. In this post, we bring you six tips to help you survive the holidays without dying in the attempt.

1. Plan the events of these dates to be able to cope with them in the best possible way It's very important. Each person will have different commitments on different days, so it's essential to write down the days we're going out to eat or dine out to get an idea of how many we'll be eating, how close together, and what kind of food it will be. It could be a meal at someone's house or at a restaurant, a snack at a cafe, or ordering dinner from a fast-food restaurant. Putting together all the days we're likely to overindulge in food and drink makes us more aware and better able to control our intake.
2. Identify those foods or products that we find hardest to resist And therefore, we end up consuming them when we have them in front of us. It could be chips as a snack, nougat, or those chocolates we love so much. It's not a question of prohibiting the consumption of these products, especially during these special times. These are days to enjoy with the family, so we can enjoy them, which doesn't mean overdoing it. Instead of eight chocolates, maybe one or two will give you the taste, you enjoy them, and you feel just as satisfied. Plus, the fact that you were able to control it will make you feel better in the following days (both psychologically and physically).

• Visualize each meal and the environment in which it will be made It's a tool used in coaching that's very useful for imagining our behavior and/or response in specific situations. For example, at Christmas lunch, there are always bowls of chips to snack on, and you know that if you eat one, you won't be able to stop, to the point that you feel sick afterward from all the chips you've eaten. Visualizing yourself walking into the dining room and seeing the bowls of chips on the table helps recreate these feelings and try to identify and address them when the time comes. For example, thinking it's not worth it and distracting yourself until it's time for the first course, which you'll enjoy more and won't make you feel bloated afterward.
• Prioritize those unhealthy foods or products that you are not willing to give up. and which are characteristic of these dates. That is, of all the pastries, nougat, chocolates, polvorones, etc., that will be on the table, which are your favorites and which ones you can do without? For example, the roscón (a typical pastry). If you prefer the roscón (a typical pastry) more than the turrón (a typical pastry) or chocolates, try not to eat the latter, knowing that when the time comes, you'll eat the roscón. This way, you'll feel satisfied with both your choice and the taste of that Christmas treat you love so much. The same goes for alcohol, which is very present during these holidays. In this case, try to drink as little as possible, since there is no safe way to consume alcohol. The less, the better.

• Relax and try to enjoy these dates. Family, gifts, meal planning, etc. can sometimes be a bit stressful. At Christmas, everything is filled with stalls selling unhealthy food or snacks, so rushing to the supermarket or buying the last few gifts makes us more vulnerable to falling into temptation and buying those churros on the corner or adding those polvorones (shortbread cookies) to the shopping cart that you hadn't planned on buying, but when you saw them, you thought they'd make you feel better. Therefore, try to do your shopping in advance and have all your meals planned so you can relax and enjoy them. You can dedicate a little time each day to meditate or simply do what you like most and that relaxes you.

• Move and exerciseIn addition to everything you can do to avoid overeating, it's also essential to stay active during the holidays. Exercise not only helps you feel better physically (which will already be a great help), but it also regulates our hormones and appetite. This is vital for enjoying food without overindulging, so try to schedule as many workouts as you can throughout the week. Going for walks or doing a yoga session to relax is a good way to stay active during these busy times.

These tips will help you get through the holidays better. And don't forget to smile. Happy Holidays!