5 Tips to Avoid Holiday Weight Gain
It’s that time again that rolls around every year. Thanksgiving officially kicked off the ‘tis the season showdown of holiday eating.
Are you ready for holiday parties, office celebrations, family feasts, and swanky soirées with friends? It’s going to be a jam-packed, busy time filled with laughter, fun times, and did I mention…FOOD?
So in an effort to help you enjoy yourself fully this holiday season but also navigate and avoid the standard holiday 5-10 pounds of weight gain, I am going to share 5 super simple tips that will keep you fit and healthy.
1) Plan Your Meals and Exercise
On the days you have special events or dinners out (parties, etc.) adjust your eating and exercise routine to offset the calorie overload.
For example, if you’re eating dinner out, make sure your breakfast and lunch are nutrient dense but relatively low in calorie. This will keep your metabolism revved up and deliver you to the party ready to enjoy but not starved. Don’t make the mistake of skipping meals to offset dinner and then showing up starved and overeating.
A great example of how you can do this is by focusing both meals around lean protein, healthy fats (avocado or coconut oil), cruciferous veggies (broccoli and cauliflower), and greens. This type of meal will give you the most bang for your buck. You will stay satiated all day, but have planned correctly for the evening indulgence.
Make sure to get a workout in. A quick, fat burning workout like high intensity interval training (HIIT) will do the job in as little as just 15 minutes. You’re metabolism will be burning calories even after your workout.
2) Prepare On-The-Go Food
Taking the time to prepare go-to food during the holidays will go a long way. It can be as easy as preparing some healthy snacks for the week to take to work or store in your refrigerator for when you return home hungry. The last thing you want to do is wake up late, grab coffee, and head into the office without breakfast. Even the most disciplined person will give in to all of the holiday candy and baked goods hanging around. Try to prepare in advance some boiled eggs or fresh veggies that are easy to take on the go.
3) Cultivate Awareness
When you find yourself in front of a delicious plate of festive food, take a moment and breathe. Allow yourself to really enjoy your food by fully being present to its taste. Chew each bite. This simple act will gear you with the awareness to know when you have had enough.
4) Drink More Water
This one sounds so simple I know, but it’s important. You need to drink at least 10-8 ounce glasses a day, minimum 80 ounces. 1 gallon is a good target. And if you exercise, drink alcohol or any other type of diuretic beverage (coffee, tea), or live somewhere hot these numbers should be much higher. When you’re properly hydrated you feel less hungry and hence, eat less.
5) Get More Sleep
Sleep is vital to keeping your waistline in check. One of the easiest ways to gain weight is by not getting enough sleep. It has been shown that lack of sleep may compromise your ability to lose fat. When you don’t get enough sleep your cortisol levels may increase. Increased cortisol levels have been linked to an increase in central fat around your belly. So make sure to get your sleep.
If you put these 5 tips into action, I know you will have the confidence to fully enjoy this holiday season knowing you’ll come out looking and feeling great.
Now I’d love to hear from you. What tips or tricks do you use to help you navigate all the temptations? Let me know in the comments below. Or better yet, jump on a FREE 15 Minute Skype Call to get your own personal roadmap to holiday eating.