Here’s How to NOT Gain Weight Over the Holidays!
Pumpkins, Candy, Stuffed Turkeys, and Sugar Plums Dancing in Your Head?
We’re kicking off a season full of delectable consumptions, rife with food, drink, and merriment, dining out, sumptuous dinners at home, with family, with friends. Or those endless baskets and bowls of bon-bons at the office, tempting us at every turn…
If you are on a structured weight-loss program you can continue to lose body fat during the holidays but if just trying not to gain those “new” 3-4 lbs of midsection fat, here are some ways to maintain this holiday season:
Eat more protein! By having protein at breakfast, lunch, dinner and even snacks, you will sharply reduce your carbohydrate (sugar) cravings. And you will not be burning muscle for energy (spare your muscle which uses fat for fuel – it’s like free fat burn!).
Reduce “hidden” carbs (often termed “healthy carbs”). All carbs turn into glucose and can be converted to fat. Look at TOTAL CARBS on food labels, not Sugar Content (you will see that sugar is actually a subset of Carbs – a clever marketing trick!) Four grams of any carb is converted into the equivalent of 1 teaspoon of white sugar.
Limit your carb intake to consuming only twice a day. Think ahead “I’m going to this party tonight and I’ll be eating carbs there, and drinking, so I’ll have a few carbs at breakfast, and no more carbs for rest of the day – and then I’ll enjoy the party”. Or “I’m going to this big dinner tonight, Italian food (carbs) – I’ll save most of today’s carb count for that; ham and eggs for breakfast, protein-rich lunch and snacks”.
Too many of us regard “the holidays” as the entire period between Thanksgiving and the New Year and give up on trying to moderate over-consumption. In fact, we are talking about a few days – and on those days it is usually a singular event. Like a holiday brunch, or tea, or party. Stick to the basics for the rest of the day outside of the event – eat lots of protein, veggies, water, and minimize/eliminate carbs during the day – and then enjoy the party or event!
Before you go to a party or event:
a. Eat before you go – do not go to a dinner or event hungry
b. Do not skip meals beforehand (especially breakfast or you are setting yourself up for overconsuming bad choices and storing fat
If drinking, avoid mixed drinks like the plague! Google the calorie count of any mixed drink and that should help you decide how fast they exceed your daily calorie intake. Decide beforehand how many you will consume and choose clear alcohol with soda water and lime, or Champagne, sparkling or limited wine. Drink lots of water in between alcohol drinks – your skin will look better in the morning for it…
Apply refusal skills. This means being willing to say “No Thank You” to well-intentioned friends and family to consume more carbs than you had wanted to.
Reduce holiday stress by sticking to your usual exercise routine or if you don’t have one, going out for a walk. Even a 10-minute walk will make you feel better and reduce your carb/sugar cravings. Then eat some protein.
If you’ve had “too much fun” at a party, do an immediate correction the next day: limit your carbs to no more than 45 grams for the day, eat lots of quality protein, and drink at least 64 oz of water starting early in the morning.
Yes, drink Lots of water! Don’t rely on remembering how many glasses of water you drank – most people forget and think they have had more than they did. Use a known quantity container like a pitcher or one-liter bottle to pour your water out of – that way you’ll see how much remaining water needs to be consumed to meet your daily 64 oz. Water will help curb your carb cravings and make your skin glow!
