Surviving the Holidays, One Bite at a Time


Posted by Coach April Corey

I love food. And I love the holidays. And it always seems that between Thanksgiving and New Year’s, there is FOOD EVERYWHERE! During this six(ish) week time frame, there are all kinds of potlucks, family dinners and friend’s get-togethers. Clients stop by with bags, boxes and trays filled with yummy treats. Food magically appears in the office breakroom (the photo above shows some of what is in our office right now). And it is not just the adults that have the parties, but our kids tend to have just as many gatherings that requires food. The average adult tends to gain 7-10 pounds during this time! Let's not be one of them. 

Going into this holiday season, I have put together my Top 10 ways to combat unnecessary weight gain and not eat everything in sight.


  1. Drink plenty of water. Water helps with digestion and will help keep you full.
  2. Live by the 80/20 rule. This means that 80% of your food is healthy and the other 20% is maybe not quite as healthy.
  3. Don’t look at food as if it is evil. You have to eat, but be mindful of the empty calories. Be selective. Don’t just mindlessly eat something just to eat something.
  4. Eat a small, healthy snack before you head over to the party. This will keep you from mowing down the entire food table because you are starving.
  5. Be that person who brings the veggie and fruit tray. And eat from it. Make a cute design with the veggie and fruit tray. People are more apt to eat from it when the veggies are laid out in the shape of a turkey rather than off a boring plastic tray from the grocery store.
  6. Use a smaller plate. Using a dessert size plate rather than a dinner size plate can trick your mind into thinking that you are eating more than you actually are.
  7. Exercise. Aim for 30 minutes of heart pumping exercise a day, 5 days a week. But don’t use exercise as punishment for over enjoying a meal or two.
  8. Socialize. Instead of hovering over the food table at a friendly gathering, take the time to chat with old friends and meet new friends.
  9. Don’t keep the extra leftovers in the refrigerator or around the house. No need to the increase the temptation.
  10. Eat until you are full. NOT stuffed. We all have that line that when we cross over to the dark side of over indulgence, we are miserable.


BONUS TIP: One rule that I made several years ago is that if it is pre-packaged, I will skip it. If someone actually makes a dish or treat with their own hands, out of their own kitchen, I will take a small bite. If it is really good, I may take a second small bite!

Enjoy your holiday season with your family and friends. Hug their necks. Put your phone down and be present with them when you are together.

Coach April Corey is a USA Triathlon Level I Certified Coach and RRCA (Road Runners Club of America) Certified Coach who has made South Mississippi her home for the past 17 years. With a full time job and two young children, April knows how and what it takes to go from being a couch-potato to an Ironman distance finisher on a time-crunched schedule. In the beginning, her goal was to “just finish” and now she regularly makes the podium at running and triathlon events. April has coached beginner and experienced athletes preparing for Sprint, Olympic and Half-Ironman distance events and has also coached her two children in several youth duathlon, triathlon and running events. She enjoys working with athletes of all levels of experience and helping them mentally and physically complete their races. She brings with her a deep desire and commitment to helping other achieve their personal fitness goals. April is an active member of the Ticking Tri Bombs, a USAT club. Contact her at

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