FOUR SIMPLE ACTIONS TO REDUCE HOLIDAY WEIGHT GAIN

For most people the holidays are the most challenging time to stick with the eating plan.  It’s almost expected that once the holidays are over you’ll surface on the other side with a bit more of you. It’s defeating to step on the scale, or to measure the body fat, after holidays knowing that some of that hard work your grinded through has gone to waste.

Luckily there are some simple strategies you can put in place to stay on track. This will save you from going back and trying to master the willpower to start from scratch after the holidays are over. I know don’t want that, you definitely don’t want that, and I know that you know that I know that you don’t want that.

I mean, you have a busy schedule and finding the time and motivation to start from scratch is only going to add a broken spoke to your fast wheel.

HERE ARE FOUR SIMPLE ACTIONS WE USE WITH MY BUSY CORPORATE COACHING CLIENTS WHEN A HOLIDAY OR A SPECIAL OCCASION IS AROUND THE CORNER:

1. Use intermittent fasting-style eatingThroughout the day only eat very small meals consisting mostly protein and non-starchy vegetables. This way you’ll save plenty of calories during the daytime and can relax later. You don’t have to stress about blowing over your daily calorie target once the party kicks off at 7pm.
   Unless of course, you were planning on carrying your scale and tupperware containers to the party? Which, at that point, probably wouldn’t make it much of a party.

2. Don’t spend the holiday sitting on your butt
   Our bodies are meant to move and not sit on the couch watching TV all day long. Move, go for walk, run around the block, chase dogs in the park, whatever. You can also add sets and reps to your training and burn more calories. This helps you to alleviate some of the holiday bulge often gained from meals of excess.

3. Eat before you go outUnlike Joey Tribbiani on Friends, you are not eating potato chips to stretch your stomach ready for the Thanksgiving dinner. Rather, you aim for the opposite effect.
   You are less likely to overeat calorie dense foods by filling your stomach with a meal of lean protein and vegetables 30 minutes before going out.

4. One piece of cake doesn’t mean that you failed in lifeDon’t fall into the self pity after eating something that wasn’t in your plan. In the long run one piece of cake doesn’t mean that your entire diet is ruined. It’s not an excuse to binge eat everything in sight, because “well, I failed so I might as well just eat the whole cake.”
   You wouldn’t throw away your entire wallet after losing a five dollar note.

OTHER RESULTS-SUPPORTING ADVICE FOR THE HOLIDAY SEASON:

• Processed foods are very calorie dense. Just a small piece of cake can have the equivalent calories of one or two standard meals.

• A one gram of fat has more than double the calories (9) of a gram of carbohydrates (4). When in doubt, choose carbohydrates over fat.

• Everyone favorite Christmas beverage, alcohol, has calories in it too. Beer, wine and champagne are all higher in calories compared to spirits such as vodka. However, this is irrelevant if you mix the vodka with soft drinks high in sugar.

• The main issue with alcohol (at least when it comes to avoiding weight gain) is not the calories, but what it does to your brain. You are more likely to lose self control and rational thinking leading you to make poorer food choices.
  The loss of rational thinking is also the reason why there are many awkward conversations around the office on Monday after the Christmas party.