7 Tips to Navigate your holiday waistline

Dec 10, 2021

 by Leon Beeloo

The average person gains 6-10 pounds over the holidays. They say to themselves, “I will wait until the new year to start”. The problem is now they have to lose a bunch of weight just to get back to normal, let alone even better shape. We know you don’t want to be like the average person.

In this post you will find tips that will allow you to enjoy the holidays without packing on the pounds. With a little planning and preparation, you can literally have your cake and eat it too. Enjoy!

Tip #1 - Workout 3-4 Times Per Week

During the month of December rather than decrease or stop your workouts like most people do, make sure to get 3-4 in per week. Or better yet, workout an extra day per week during the month compared to normal. By doing this, you will be able to afford those extra treats, dinners, and increased drinks without putting on weight. 

Remember: Schedule your workouts just as you schedule your holiday parties. When you put your workout schedule in your calendar, you increase your probability of sticking to it.

Tip #2 - Increase Your Water Intake

Water helps boost your metabolism and supports fat loss so you want to make sure that you are always drinking half your bodyweight in oz of water each day. But during the month of December try increasing the amount of water you are consuming to keep you more full, lower those cravings, and ensure you are always hydrated. By doing so you will decrease the likelihood of increasing that waistline.

Tip #3 - Manage Calories

Your calories are like a bank account. You have so much that you can spend each week. So when you have a party or dinner coming up that you want to enjoy (aka spend lots of your money), you need to eat less (save your money) during
the week. Important though, we don't want you to skip meals, just make them smaller.

Say for example you have a party coming up that you want to budget 3000 calories for. All you need to do to avoid packing on the pounds is a little math. Take the increased amount you want to eat and divide it by the other days of the week. Then subtract that number from each day that your party IS NOT on…

Tip #4 - Save Your Carbs 

Desserts, dinners, and drinks are typically made up of carbs. So similarly to budgeting for your week in tip #3, you can budget for your day as well. 

On the day of your party, eat less during the day and focus mainly on eating protein and fats for breakfast and lunch. This will save both the majority of your calories and your carbs for the evening so that you don’t have to be the one eating a salad at your Xmas party.

Tip #5 - the One and One Strategy Holiday parties can have all sorts of goodies - whether drinks or desserts. When you’re looking to indulge, remember the “One and One” trade off. 

For every sugary beverage or sugary dessert, consume a glass of water. Your stomach is only so big, and increasing hydration before & after treats will help curb the desire to over indulge. 

Tip #6 - Don’t Show-up Hungry

Just as we say, don’t go to the grocery store hungry, do the same at holiday parties. When hungry, individuals tend to overeat - even healthy foods. Make sure to have snacks or a small healthy meal before to prevent over indulging.

Tip #7 - Wait 15 Minutes

If you’re still a little hungry, set your watch & wait 15 minutes… if you’re still hungry, then eat. Adding time between snacks & meals will help your brain catch up with the nerve receptors in your stomach so you can better understand if you’re actually hungry, or just craving treats..

Bonus - Do Some Squats 

Right before you are about to indulge in a dinner, desserts, or drinks, go somewhere where you have a little privacy and do 50 bodyweight squats. This will deplete some of the glycogen (carbs) in your muscles and thus when you have those
yummy treats, less will be stored as body fat.

My team and I are here to help you not just navigate the holidays, but your health and wellness journey. Ready to get started?

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