5 Tips to Fight the Holiday Bulge
5 TIPS TO FIGHT THE HOLIDAY BULGE
The average weight gain over the holiday season is said to be 7-10 pounds. This is no surprise as it is the season of eating and drinking! With holiday gatherings, work parties, and many other celebrations and reasons to overindulge, it’s no wonder most fall victim to the holiday bulge. While it would be nearly impossible and certainly unrealistic to avoid all of the holiday social events centered around drinking and eating, it can be beneficial to switch your usual mindset prior to these gatherings.
Keeping in mind that the holiday season is actually about spending time with friends and loved ones rather than over indulging can help to prevent typical behavior patterns that could lead to weight gain during the holidays. Here are 5 tips to fight the holiday bulge.
Prioritize protein
Protein not only aids in satiety but also is thermogenic meaning it actually burns calories to break down. Protein also contains amino acids that are the building blocks of neurotransmitter like serotonin and dopamine. Neurotransmitters play a role in stress, cravings, and sleep which is of special concern, especially during the holidays!
Pick your non-negotiables
Instead of filling your plate with everything that is offered at your next holiday party, try to choose your top picks or “non-negotiables” first. Pick your protein first and then focus on 1 to 2 side items that you would enjoy or look forward to the most. By incorporating these items, you will be less likely to feel deprived and give into temptation later. You will also be less likely to eat mindless calories on items you don’t even have a taste for. Research shows we are much more likely to eat an item if it is accessible or right in front of us regardless of taste or preference!
Know your options and have a plan of action
Review the menu prior to going to a restaurant and plan out the best options for you to order. Don’t forget to prioritize protein and pick your “non-negotiables” out too! Having a plan of what you are going to eat prevents poor food choices when you’re hungry reading the menu at the restaurant.
Know when to say NO and prioritize yourself
Holidays for most mean overextending yourself with parties and obligations. Be prepared to say “no” to certain obligations to prevent burnout and excess stress. Ensure adequate sleep by setting an alarm to remind yourself to get into bed. Not only is fat burned and utilized at night while we sleep but a lack of sleep can promote cortisol production – a hormone known to promote belly fat.
Consider a weight loss group for increased accountability and motivation
Most of us know what a “healthy” or “unhealthy” meal or diet looks like, yet we still struggle with making the right decisions and staying on track – especially during the holidays. This is where a group weight loss setting is excellent in that it promotes behavior changes while also keeping members accountable and motivated.
Our 6-week Ketosis Weight Loss Group teaches the body how to efficiently burn fat for fuel while teaching the individual tools and techniques to achieve and maintain weight. This group setting is excellent for those who have tried other diets in the past and need the group support to keep them motivated and accountable! Sign-up today!
