Do you often struggle to strike the perfect balance between maintaining your fitness goals and managing your busy holiday schedule? In this episode, I share 5 personal strategies for losing 15 pounds during the holiday and insights on achieving balance and simplicity in your fitness journey, even when life gets chaotic.
If you're ready to ditch the all-or-nothing mentality and focus on attainable and consistent fitness goals, particularly during the holiday season, this episode is for you.
In this episode, we cover:
- Planning for consistency, not perfection in your workouts.
- Prioritizing strength training over cardio when your time is limited.
- The importance of not attending parties hungry.
- Setting and maintaining social boundaries to protect your health.
- Strategies for meal planning and preparation to ensure nutritional success.
I hope you take away from this episode, is the power of simplicity and clarity in setting and achieving fitness goals. By focusing on consistent, attainable actions and maintaining muscle through strength training, you can make significant progress even during the hectic holiday season.
You cannot keep on doing the things that you've always done and expect a different outcome. There is gonna have to be some give and take.
What strategies will you implement this holiday season to maintain your fitness goals? Share your favorites and suggest future topics with me on the 'Grams!
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More about the Unfiltered Fit Life podcast
Ever wish you had a fit and straightforward BFF with over 15 years of experience to help you filter through all the information regarding fitness, nutrition, and life?
That’s exactly what you’ll get when you listen to the Unfiltered Fit Life Podcast.
Join Former Bikini Olympia Champion, mom of 2, and fitness coach Nathalia Melo each week as she shares fitness, nutrition, and life tips to help busy working moms simplify their fitness journey so they can learn easy and simple strategies on how to lose weight and feel sexy AF.
After helping over 5000 busy working moms, Nathalia has found the blueprint to fitness, nutrition, and life success, which she will be sharing in this podcast: actionable tips that will help busy working moms be more present at work and at home.
This show is for you if you realize that nothing good comes from your comfort zone and are ready to challenge yourself to achieve great things. Follow Unfiltered Fit Life wherever you are listening to join us each week for a splash of sass, humor, and a whole lotta truth.
This episode is brought to you in partnership with Leah Bryant Co.
The podcast transcript for this episode of the Unfiltered Fit Life podcast follows
Hello, hello there, fam! Welcome to another episode of the Unfiltered Fit Life Podcast!
I’m Nathalia Melo, your host, and today I’m sharing something practical and actionable—what I would do if I needed to lose 15 pounds during the holiday season.
With 26 years in fitness and 15 years as a coach, I’ve learned a lot about what works and what doesn’t. And spoiler alert: the best strategies are often the simplest.
Simplicity Drives Consistency
Let’s face it—novelty feels exciting. Complex plans can make you feel like you’re doing something revolutionary. But the truth is, simplicity is what keeps you consistent, and consistency is what drives results.
Today, I’ll break down the five things I would do to lose 15 pounds, focusing on clarity and simplicity. These tips are practical, actionable, and designed to work even during the hectic holiday season.
The Importance of Clarity
Before we dive in, let’s talk about clarity.
I recently spoke to a woman interested in joining my Powerhouse Academy. When I asked about her goals, she said, “I want to feel better.” When I probed further—what does feeling better mean?—she wasn’t sure.
Without clarity, it’s hard to create a focused plan. It’s like getting into an Uber and saying, “Take me somewhere that makes me happy.” The driver wouldn’t know where to take you.
So let’s get clear: the goal here is to lose 15 pounds—a specific, measurable target. Now, let’s talk about how I’d do it.
The 5 Things I’d Do to Lose 15 Pounds During the Holiday Season
1. Plan for Consistency, Not Perfection
The holiday season is chaotic, with events, travel, and family obligations. Perfection isn’t realistic—but consistency is key.
Here’s what this looks like:
- If you have a holiday party and eat something off-plan, don’t let that spiral into a “screw it” mindset.
- Every next meal, every next hour, is a chance to get back on track. Don’t wait for Monday to start fresh.
- Adjust your workouts to fit your schedule. If you usually train for 40 minutes but only have 20, do what you can.
Consistency beats perfection every time.
2. Prioritize Strength Training Over Cardio
If I had limited time, I’d prioritize strength training for these reasons:
- Strength training helps preserve muscle mass, which is critical as we age.
- Cardio can be incorporated throughout the day in micro-sessions, like walking during a phone call.
Strength training provides long-term benefits, while cardio can be flexible and fit around your day.
3. Don’t Go to Parties Hungry
This one’s simple: eat before you go.
- When you arrive at a party hungry, you’re more likely to overeat foods that don’t align with your goals.
- A balanced meal or snack beforehand helps you make mindful choices.
4. Set Boundaries with Social Commitments
The holiday season is packed with events, but you don’t have to say yes to everything.
Here’s why boundaries matter:
- Every yes to an event is a no to something else—like your workout or a good night’s sleep.
- Prioritize the most meaningful events and let go of the rest.
Pro tip: “No” is a complete sentence. You don’t owe anyone an explanation.
5. Use a Visual Meal Plan and Prepare Ahead
Planning meals in your head isn’t enough. Create a visual plan and prepare your meals ahead of time.
Here’s why:
- A plan reduces “food noise”—the constant stress of deciding what to eat.
- When you have meals prepared, you’re less likely to grab whatever’s available (like the cookies or chocolate at the office).
By preparing ahead, you’re making intentional choices rather than impulsive ones.
Bonus Tip: Set Non-Negotiables
This bonus tip is one of my favorites: set holiday non-negotiables.
Non-negotiables are simple, achievable actions you commit to, no matter what:
- Example: A 20-minute walk every day, even if life gets hectic.
- Example: Hitting your protein goal daily, even if your overall nutrition isn’t perfect.
Keep your list short—two or three items—and stick to it. These non-negotiables keep you grounded when life gets chaotic.
Why This Approach Works
Let’s recap why these strategies are effective:
- Consistency over perfection: Small, steady actions add up.
- Strength training preserves muscle: Muscle is key to long-term health and fat loss.
- Avoid arriving hungry: Make mindful choices instead of eating out of desperation.
- Set boundaries: Protect your time and energy.
- Plan and prepare: Reduce stress and stay in control.
- Non-negotiables: Keep it simple and sustainable.
Take Action Today
The holiday season is busy, but it doesn’t have to derail your progress. Focus on small, actionable steps that align with your goals.
If you’re looking for extra support, the Powerhouse Academy is here to help. We’re even running a special holiday accountability challenge to keep our members on track. If you’re interested, there’s a link in the show notes to book a call with me.
Let me know which tip resonated with you the most! Send me a message on Instagram or use the link in the show notes. And don’t forget to leave a review—your feedback helps me create content that serves you better.
Thank you so much for listening, and I’ll see you next week. Bye-bye!
