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Dieting over Christmas is a pain in the ass. Yes, it's possible. But it's annoying and miserable. Here's the exact blueprint I use to AVOID weight gain over the holidays (WITHOUT avoiding sugar, carbs, & sweets): 1. Protein first.
Eat in this order: - Protein - Fiber-rich carbs (veggies) - Starchy carbs (potatoes) - Desert Protein is an appetite suppressant. It makes you feel full more quickly when consumed first. A hack: Pre-plan and eat a protein rich snack before attending dinner.
2. 80/20 rule: 80% nutritious foods, 20% treats. Choose 1 desert per event, not every desert. Focus on vegetables and protein for majority of your plate, and balance it with those sweets we all want to consume.
3. Stay active Even if it's a walk after every meal or less training than usual, don't forget about it. If you are in a caloric surplus, exercise will counteract this by burning excess calories gained. Not to lose weight, but to maintain your current weight.
4. Watch alcohol consumption We don't need to avoid it, just focus on lower-calorie options. Want more alcohol? Substitute sweets and high carb food choices for an extra drink or two. It's all about balance.
5. Don't beat yourself up We still want to enjoy the holidays with our friends, family, and the variety of food options. Stress can lead to guilt, which can make you want to over-indulge. Enjoy these times, just be mindful. Just don't let yourself become a couch potato.
6. Manage sleep Keep a normal sleep schedule. This will help with stress management as well as: - Hormone regulation - Improved food choices - enhanced metabolism Don't eat or drink alcohol within 2-3 hours before bed. Forget about losing weight, focus on maintaining it.
6 strategies to avoid gaining weight over the holidays: 1. Protein first 2. 80/20 rule 3. Stay active 4. Watch alcohol consumption 5. Don't beat yourself up 6. Manage sleep Follow @LeddyLLC for more health tips. Repost to help other's prevent holiday weight gain.
Holding a diet during the holidays is nearly impossible. Luckily, we don't have to diet. We can still enjoy everything about it (including the sweets). Without the worries of weight gain.
