1) Plan your meal based on your desires
- If you want to enjoy the main course without dessert: eat all your proteins first, followed by fats and then a lot of veggies. The protein will fill you up leaving you less interested in carbs, the fat will keep you full and the veggies will take up even more space in your stomach.
- If your eyes on set on dessert: be sure to still eat a good amount of meat for protein and veggies but avoid the fats and carbs at dinner. Carbs do lead to fat gain because they suppress your fat metabolism. This makes it easier for dietary fats to be stored as fat inside your body. Remember carbs directly turn to fat if your glycogen stores are over saturated which likely won’t happen unless you are continually over consuming carbs.
- If you want to have a few social drinks: eat more protein! When you drink alcohol it does not get converted into fat inside your body, however it can disrupt your body’s ability to burn fat and it will also inhibit protein synthesis.
2) Eat protein
Protein will fill you up which will leave you less likely to crave carbs or fatty foods. Some of the better options will include turkey, ham, quinoa, lentils or beans.
3) Eat your fibre
Snacking on high fiber foods like veggies and legumes will keep you fuller longer and keep you from reaching for those tempting desserts. Especially if there are appetizers and entrées, focus on broccoli and salads rather than dips and chips.
4) Chew your food and eat slowly
This will also give your body more time to register fullness and stop you from overeating.
5) Give yourself time before having a second plate
Allow your body some time to register how full you are. It actually takes the brain 20 minutes to get the message that you have eaten so waiting will stop you from overeating.
6) Drink lots of water
Have a glass of water before each meal as this will take up room in your stomach ultimately making you eat less.
7) Train hard
Use those calories to build some serious muscle! Go for an intense weight training session of a big muscle group such as legs or back before your big meal. This will increase your metabolic rate for around 24 hours after!
8) Proper Portions
During the holidays our eyes tend to get bigger than our stomachs and so it is very easy to overeat beyond the point at which you are full. By properly choosing correct portion sizes you will get to enjoy all of your favourite foods and ensure that you are not over eating. Choosing a smaller plate will also limit the amount of food you can eat in a serving.
9) Don’t arrive hungry
Try having a healthy and nutritious meal before going to any holiday festivities. This will keep you satisfied and full and not as tempted to reach for any bowls of chips or chocolate.
10)Tupperware – Allowing your guest to take home leftovers will limit the amount you keep at home and thus minimizing the ability to overeat on holiday meals the following days
11) Enjoy the holidays
Just remember this time only comes once a year! Do not let fears of over eating stop you from having fun. Follow the tips provided and eat smart, you are allowed to enjoy yourself! We all know making it to the gym during the holidays can sometimes be quite tough, that doesn’t mean you should throw your workouts out altogether. There are plenty of quick and efficient home workouts that can be done in minimal time that will both help you stay on track with your training as well as utilize those holiday calories.
Here's a simple workout that can be combined at home without equipment, or adding simple weights if you want an extra challenge.
Have a safe and happy holiday season!
- Amy and Madison