It's that time of year. You know the one that's full of parties, drinks, sweets, etc. Did you know the average American will gain roughly 7-10 lbs between Thanksgiving and New Years?! Well, I'm not standing for it and neither should you. What if I said, you could maintain and have your cake too?!
It's called Macros. Yes, the flexible eating plan I've been following. It works. As long as you are consistent you'll see results. The key is figuring out the right ratio of carbs, fat, and proteins for your body and lifestyle. Once you do that then you just have to figure out how to make the foods you want to eat work. Simple right?! You're probably laughing. I know I was when I first started counting macros. Those first two weeks I just wanted to throw in the towel.
So here's my advice don't worry so much about hitting those numbers if you aren't already, let's start that January 1. Right now, focus on logging what you eat. Order a food scale and start weighing your food. Think about what you are putting in your body. Trust me, mind blown! Until then follow these simple tips and tricks to fighting the holiday bloat/gain.
Tips and Tricks to Staying Fit through the Holidays
Yes, I get it it's a super busy time of year. Don't put exercise on the back burner. Even if it's only 20-30 minutes 5 times a week, get moving and get sweaty. Trust me you'll feel so good once you're done. Pro tip: Get up early and workout before starting your day.
Yes, you read that right -- one of the keys to enjoying the holidays without feeling deprived is to focus on foods you can have more of, not less. Whether you’re at a holiday party or between big events, go crazy with on vegetables! Veggies are not only rich in vitamins and minerals, but they are also high in both fiber and water which will help fill you up and keep you munching while not overeating on the cake, cookies, mashed potatoes, etc. For snacks, try to keep fresh fruit and veggies readily available. Personally, I love pairing fresh fruit with non-fat plain greek yogurt.
If you skip meals or snacks during the day to “save up” for a holiday party, you will arrive starving and much more likely to inhale every tray of passed apps that walks by. To prevent this, plan for a small yet satisfying pre-party snack about an hour before you head out the door. Try focusing on lean proteins and veggies throughout the day and then have a filling protein shake beforehand. Try this shake: 1 scoop Amazing Grass Pure Vanilla, 1 oz mango or banana, 1 oz spinach, ice and 1 cup water.
Most people tend to overeat when faced with a wide variety of options. Your best bet is to limit your choices by first doing a once-over of everything offered before taking a minute to decide what looks the absolute best and most worth it. Try to stick to veggies and lean proteins. I personally like to save fats for a few bits of dessert. :) Other tips include, only eating 80% of what you put on your plate and remember to chew slowing.
Be the Social Butterfly
Remember that this is the time of year where you get to socialize, and maybe even reconnect with friends and family you rarely see throughout the year. So grab a plate or drink to nibble and sip while you chat it up.
Bring a Healthy Side
A great way to help your host while helping yourself is to offer to bring a healthy side dish or appetizer that everyone can enjoy. Other guests will thank you for contributing, and you’ll have a foolproof, on-track option to add to your plate. Everyone wins!
Remember to Drink Plenty of Water
When I drink I like to follow the 1:1 rule. Basically, between each cocktail, plan to drink one full glass of water to help keep the drinks from piling up and to help you stay hydrated which will make the morning after that much more pleasant.
Just remember everyone handles the holidays differently, but we can still enjoy good food and family without binging for days on end.
Disclaimer: I'm not a Registered Dietitian, Nutritionist, or healthcare provider. While some tips were provided by Registered Dietitian/Nutritionist Jo Bartell please consult with your healthcare provider before starting any exercise or diet plan.