25 tips to keep the holiday weight off
By Clint Howard, Tulsa Fitness Systems Owner
- Cook and bring your own healthy side dishes to parties, so you KNOW there will be healthy options available!
- Put away the food after your holiday meals, so you don’t continually walk by it and graze on it all day long.
- Plan out your holiday “cheat/parties” on a calendar and stay nutritional compliant the other days.
- Always eat a combination of carbohydrates, fats and proteins.
- Eat off a small plate instead of a full-size plate and don’t go back for seconds!
- Don’t show up to a party hungry. Try to have a healthy snack and drink plenty of water beforehand.
- When you are at a party, don’t post up next to the food table. Enjoy the company and other events. Divert your attention away from food.
- Don’t go holiday grocery shopping while you are hungry; it leads to bad decisions.
- Slow down. The quicker you eat, the less time your body has to recognize it is full.
- Unlike a lot of our favorite holiday sweets, protein is associated with greater satiety. Make sure you add protein to every meal to fill you up.
- Enjoy eating at the most important holiday parties (family, close friends, etc.) and limit your eating at work parties.
- Incorporate some type of family exercise as a part of your routine. This could mean going for a walk, hike or going to the park.
- If someone gives you a hard time for not indulging, blame your coach or tell then you are in a special contest. It will move the conversation away from why you aren’t eating – to what you are doing.
- Slow down on the alcohol. If you enjoy drinking, alternate each alcoholic beverage with a glass of water or club soda.
- Don’t eat treats at the office. They’re never that good and once you establish that it’s okay to have “just a little bit,” the flood gates are open. This is because three “little bits” per day multiplied by five days per week multiplied by seven holiday weeks equals at least five pounds of extra body fat.
- Drink an eight-ounce glass of water before every meal.
- Turn off the big game and do something active. Instead of watching football, go outside and play a pickup game with your friends or family.
- Practice fasting pre-holiday feast. Let’s face it, nobody is going to eat a reasonable portion of food on Thanksgiving, so get ahead of the fame. Try to give yourself an 18-24 hour fast beforehand; the fast will keep your intake down and improve your insulin sensitivity before the feast.
- Plan ahead. If you know you are going to be consuming alcohol and/or making poor food choices, make sure to schedule time beforehand to exercise and get a head start on those calories.
- Make sure you stick to your daily habits; take your fish oil, drink your water, get your workout in, etc. Don’t stray away during the holidays!
- Saying “no” to food is hard the first time. It gets easier.
- Choose an alcoholic beverage or a dessert, not both. They are both sugar, so don’t do a double-whammy – pick one!
- Practice more table push aways!
- Plan and train for your local Turkey Trot and Jingle Bell 5k. These are always fun and allow you to get the whole family involved. It’ll help keep your workouts on track, which offsets some of the inevitable overindulgences.
- Do your best to get 6-8 hours of sleep per night.
Tulsa Fitness Systems