It’s the Holiday Season. New Year’s resolutions are right around the corner. You’re going to be extremely busy. There are a lot of presents that need to be purchased. And…you’re wondering how it is that you will be able to afford to stay on your nutrition plan and continue towards your goals during this holiday season.
I get it – you’re trying to balance life. You’re trying to lose weight or get healthier. You’re stressed about the family gatherings and how you look as well as how you’re going to balance the temptation of the bad foods with your end goals. You’ve probably tried many diets and tricks in the past to be able to make it through, but just wind up giving in and just not caring – with the hope that things will be different once the holidays are over.
If this sounds familiar, it’s not your fault. It happens simply because the normal diet or programs limit your consumption of the foods you love, which creates stress that causes your hormones to be out of whack. This also limits your chances of actually achieving what you have set out to do.
If this OLD, outdated way of dieting WILL NOT work for you anymore!
I’ve created 8 tips to get you through the holidays, help you hit your goals and more importantly allow you to enjoy your favorite foods!
- Cut added sugars and starches.
Removing added sugars and starches from your diet will reduce your appetite, lower your insulin levels and make you lose weight without hunger. This reduces bloat and unnecessary water weight retention. It is not uncommon to lose up to 10 lbs (sometimes more) just by eating this way.
Example: No sodas, cookies, pastries, cake, candy, potatoes, pasta, or rice until refeed meals. - Eat a high protein breakfast.
Eating a high protein breakfast has been shown to reduce cravings and calorie intake throughout the day. Shoot for 30 grams of protein with low fat and carbs within the first few hours of waking.
Example: 1 whole egg, 1 cup egg whites, spinach, and salsa or a protein shake with no additives like fruit or oats. - Make sure to eat protein, fats, and veggies.
Each one of your meals should include a protein source, a fat source and slow carb vegetables. When it comes to losing weight, protein is the king of nutrients. Period. Don’t be afraid to load your plate with tons of vegetables. Don’t be afraid to eat some healthy fats. Low carbs and low fat at the same time regardless of protein amount is detrimental to your success.
Example: 6-12 oz of your favorite protein source, 1 bag of frozen mixed vegetables, 1 small avocado - Have protein shakes, bars, and healthy snacks available to support your goals (while saving money and time.)
Quality meal replacement shakes as well as protein bars and healthy snacks are quick, inexpensive and easy ways to curb your hunger, keep you full, and help keep you on track. - Have 1-2 “refeed” meals per week.
Taking one day or 1-2 meals off per week can be extremely beneficial to boost your fat-burning hormones such as leptin and thyroid, not to mention your sanity. This allows for you to enjoy what we call a refeed meal (what some others call a cheat meal) or those homemade holiday meals – and it not be so detrimental to your results.
Warning: You will gain weight after your refeed meal(s), but the majority of it will be water weight and in most cases you will lose it again in the next 1-2 days by just getting right back on track. You will know if the refeed meal was too much if you don’t lose it within this time frame. - Drink more water.
There is no denying the benefits of water for your body and your overall healthy results. Water flushes unwanted nutrients out of your body, and it transports good nutrients where they need to go. Water also keeps your organs working properly (including your skin).
Water Tip: When you wake up (after you use the restroom and weigh) drink 500 ml (16 to 17 oz) of cold water to jump-start your metabolism and get the digestive system flowing. Also, shoot for 500 ml cold water 30 mins before each meal. As a starting goal – aim for 1 gallon of water minimum per day. - Lift weights or resistance training 3-4x’s per week.
You don’t need to exercise to lose weight. But it does increase your chances tremendously. The best option is to do some sort of resistance training 3-4 times per week. If you’re new to lifting weights then seek out a program like our Busy ’N Fit Program that was made for people that are busy but want results. By lifting weights you will burn a lot of calories and prevent your metabolism from slowing down – which is a common side effect of losing weight. Lifting weights or performing regular resistance training (even if its a body weight workout) has a dramatic increase in insulin sensitivity and your body’s ability to use the carbs that you are eating – especially your refeed meals. - Walk 30-40 additional mins with intention daily.
Walking (with intention) daily has so many benefits we can hardly even list them. Walking helps to lower blood sugars. It helps your body to have better digestion. Walking helps you burn extra calories. It also helps to increase joint health. We can go on and on – but the best advice we can give you is to add an intentional walk in everyday.
Tip: Add your walks in 10 mins at a time post meal, with the family or around the mall while shopping. Just move more than your daily average of steps to help increase your weight loss/fat loss results!
Don’t go through the holiday season without having a plan. Let’s start making positive changes now. Click here to find out more about how you can master the holiday season, save money and stay on track without being stressed.
My team and I are here to help!
– The Sculptor Coach
Kenan Bryant
