Holiday Survival Guide Tips

Holiday Survival Guide Tips

During this time of year there are countless ways to get sidetracked from our exercise and nutrition routines. With all the dinners, parties and hustle and the bustle associated with the holidays, it can become very easy to miss workouts and not pay attention to what – or how much – you are eating. Because of this, gaining extra weight (some as much as 5-10 unwanted pounds) is not uncommon and can pose a bigger problem if you already have extra weight that you need to lose!

Fortunately, though, this doesn’t have to be the case if you follow some of these simple Motivate Fitness Holiday Survival Tips to help get you through the Holidays. Having a “game plan” or strategy can make all the difference!

Holiday Feast Tips:

• Eat slowly - Take time to chew and enjoy your food. Studies show that when you eat fast it takes longer for your brain to register that you are full. So the slower you eat, the fewer calories you consumer. Eating slower will give your brain a chance to realize it is full.

   

• Smaller portions - Moderation is always the key. Smaller portions mean fewer calories. This will also help enjoy each bite. Think about a fist size for your protein, two handfuls of veggies and half a fist of starchy carbs.

   

• Use a Smaller Plate – Studies have shown that eating from smaller plates trick your brain into thinking you have a larger meal to consume. This is a great way to control your portions. (See above)

   

• Drink plenty of water with your meal - Drinking two glasses of water before each meal may help you lose weight, according to research. Dieters who drank two 8-ounce glasses of water before breakfast, lunch and dinner lost five pounds more than dieters who didn't increase their water intake. Those who drank more water also kept more of the weight off after a year.

   

• Limit Alcohol Consumption – Not only can Alcohol be full of calories and sugar but it can also affect the anti-hunger hormone leptin which signals the body you are full causing you to overeat.  

   

• Eat smaller more frequent meals - Snacking! Eat throughout the day so you are not starving at dinner. Also try to avoid carbs during the day. Instead substitute with plenty of vegetables which will make you feel fuller.

   

• Make time for a workout – (See the 15 Minute Workout Below) Getting a workout in early in the day will help you speed up your metabolism throughout the day and help burn up some of the extra calories you'll consume later. This will also help your body absorb more of the carbohydrates.

Holiday parties can wreak havoc on our waistline so here are some tips that can help.

Holiday Party Tips:

1. NEVER go to a party hungry – One of the most important things! You are only setting yourself up to give into temptation. When you are hungry no amount of will-power will curb your appetite – especially with all that good stuff lying around.  If you stick to eating every three to four hours and/or right before you go out for the evening, you have a better chance at controlling how much you eat. Don’t deny yourself those special treats but remember everything in moderation!
2. Watch your calories the week leading up to a party – Another tip you can try is to and leave some wiggle room for your party. Calories in vs. calories out is the key to weight loss! Try to reduce your calorie intake by 100 – 200 per day for the week leading up to your party. In conjunction with limiting your intake you can also burn some of those calories by adding a few more minutes of cardio each day.
3. Avoid “Bad Carbohydrates” – Save yourself some calories and substitute them with vegetables and/or nuts. Also watch out for the high sodium and fat contents in spreads and desserts. Instead of having a whole piece of dessert, go for half. It will satisfy your sweet tooth as well as spare a few extra calories. Think portion control. Again, don’t deny yourself but keep everything in moderation.
4. Alcohol contains a lot of calories – Keep that in mind. It’s not just the food consumption that you need to be aware of. Try to alternate between drinking water and alcohol. This will not only reduce the number of drinks you consume, but will help you feel a little fuller. By drinking water, it will help to flush the alcohol out of your system more quickly so that your liver can do its job of metabolizing fat. This can make you feel better the next day as well.
5. Workout prior to your party – Exercising will not only make you feel better, but it will also raise your metabolism and help you burn more of the unwanted calories. Another benefit is that the body can also use “BAD” carbs more efficiently due to the bout of exercise that lowers your blood sugar. Just remember to eat after your workout so you are not ravenous later that day!! (See the 15 Minute Workout below)

The 15 Minute Workout

The Workout: 10 reps on the minute every minute for 10 minutes (10 Sets)

The Exercise:  Squat to Press

Equipment: A timer and either two dumbbells or Kettlebells or a barbell. (Pick a weight that you can overhead press with perfect strict form for 18 reps.)

How to perform: Start with your implement of choice resting on your shoulders. Start your timer and perform a squat and as you ascend from the bottom of the squat to the top press the weight overhead. That’s one! Repeat 9 more times. This should take about 15 – 18 seconds.

Rest until the timer hits the top of the minute then go again for 10 more reps. Follow this sequence eight more times for a total of 10 sets.

Fortunately, though, this doesn’t have to be the case if you follow some of these simple tips to help get you through the Holidays. Having a “game plan” or strategy can make all the difference!