It’s officially December! We got treats at the office, dinners with friends and family, and more decadent treats at the shopping malls. It’s all too easy to cut out exercise during the busy holiday season and I don’t blame you.
So today I got a holiday weight survival guide for you and the goal for December is WEIGHT MAINTENANCE. If you can get through the holidays without gaining weight you’ll thank yourself when January 1 rolls around and you won’t start off the New Year with regrets.
Realistically it’s going to be tough to try to lose weight or bodyfat during the holidays no matter how determined you are. If you’re a human being reading these emails you want to enjoy the holidays not feel miserable and deprived. This means allowing yourself to enjoy the occasionally treats and splurges and keep the scale numbers where it is.
If you want to stay the same weight you are right now come January 1 then here are my best tips to help you stay there,
Don’t skip your workouts. Even moderate intensity workouts can burn 300-400 calories per hour. You need this calorie-burn to keep up with the richer food that you will be eating. You will also be less likely to overeat if you have just sweated through a hard workout!
Eat breakfast. People who eat breakfast consume fewer calories throughout the day than those who skip this important meal. Remember to add at least 25 grams of protein to your breakfast. Studies have shown that those who eat more protein during breakfast experience a decrease in late night bingeing1.
Keep a food diary. Write down every single thing you eat—even if it is only one bite of shrimp cocktail. It is a proven fact that keeping a food journal results in better weight control than not keeping one.
Monitor your hunger. Never show up at a party or buffet ravenous—you will most certainly overeat. Drink water and have a protein-filled snack (such as nuts or cheese) before arriving. This will help you to have more self-control around the temptations.
Weigh yourself twice each week. Normally it is not a good idea to step on the scale too often, but during the holidays it’s a great way to stay on track with your goals. If you see the scale start to creep, you can immediately take steps to correct it, such as backing off your calories for a day or two, drinking more water and adding in a little more exercise.
Watch your portion size. If you have an idea of how much food you are putting on your plate, you will be less likely to overdo it. Take a look at the chart to familiarize yourself with portion sizes as they compare to your hand. Here’s a great one!
Deal quickly with leftovers. If you have unhealthy leftovers in your home, you are likely to indulge and this is where it all goes downhill. Don’t leave them sitting around. Freeze them, give them away or toss them. It’s not worth the temptation!
You CAN survive the holidays with no added weight gain.Remember these tips and keep a vision of what you want to feel like on January 1 in mind.It’s going to be a great holiday season!