InspirationNutrition

Holiday Survival Guide to Keeping Extra Pounds Off

The holidays are around the corner and as you look at your calendar your weekends are filled with parties and gatherings which are so much FUN except that you have worked so hard to lose those extra pounds and sabotaging your hard earned body is the last thing you want! To help you navigate through it all I have put together a few tips and tricks that can help you stay on track and keep those extra pounds at bay.

Lifestyle Tips

  1. Stay Active – If you cannot make it to your scheduled class, make sure to get in your workout from anywhere at anytime by moving around, going for a brisk walk or dance away in your living room.
    Make Getting a Good Night of Sleep a Priority- Sleep deprivation may lower your metabolism and increase your hunger hormone levels, ultimately leading to higher calorie intake.
  2. Stress Alert – Feeling stressed will result in high levels of cortisol, a hormone that’s released in response to stress. Chronically high cortisol levels may cause weight gain. Deep breathing and meditation before you begin and end your day may help.
  3. Water! Water! Water! – Remember to drink up a glass every hour to stay hydrated and speed up your metabolism. We sometimes mistaken thirst for hunger and end up overeating.

Nutritional Strategies

  1. Limit Snacking – Unhealthy snacks and other goodies tend to be more available during the holiday season. If possible avoid snacking altogether. If you have to snack choose fruits, vegetables, nuts and seeds.
  2. Portion Sizes – Use smaller plates and hand measurements to control portion sizes. Avoid going for second helpings.
  3. Protein – Holiday meals are generally centered around carbohydrates. Balance it out with a protein at each meal to help you feel satiated as well as speed up the rate of metabolism.
  4. Fibre – Dietary fibre aids in digestion by cleaning up your system and keeping you fuller for a longer time.
  5. Mindful Eating – Eat slowly and chew your food thoroughly. This will allow you to better recognize your body’s signals of fullness and consume fewer calories.

Helpful Hacks

  1. Avoid taste testing – Tasting while cooking or baking will add those extra pounds.
  2. Liquid effects – Watch out for those extra calories in alcohol, cocktails, sodas, juices and that whipped cream on top of your favourite latte.
  3. Say NO to processed foods – They contain high levels of additives, preservatives, sodium and unhealthy fats.
  4. Potluck – Bring a healthy dish to share at parties. This will help keep you aligned with your eating goals and may inspire your friends to make healthy choices too.
  5. YUM desserts – Eat only “the one” dessert you totally cannot resist and savour each bite. Avoid sampling bite sizes of the vast variety of different desserts that usually fill up the table at parties.

Stay Accountable

  1. Measure and Weigh – yourself Ideally twice a week.
  2. Buddy Up – With a friend or family member. Keep each other accountable.
  3. Plan for Success – Know what your food choices will be at the gathering and plan accordingly.
  4. Avoid Binging – By saving your calories through the day for that big party later on. This will only drive you to eat more.
  5. Track your Foods – On an app such as my Fitness Pal. This way you can truly see what you are consuming.
  6. Willpower – Exercise your mind muscle. You are “stronger” than you think!


References:
https://www.healthline.com/nutrition/tips-to-avoid-holiday-weight-gain#section 3
Fight Fit- Holiday Survival guide by Joseph “Joe Fight” Hsiung
Images – “no copyright infringement is intended”

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