Summer and Christmas time is just around the corner and boy do I have some REALLY cool tips for you on how to survive this holiday season and not completely blow it when it comes to all the delicious food around you 😉
Now I'm not talking about starving yourself or not being able to enjoy any Christmas treats... but rather giving you simple strategies that will help you not over indulge. These are the EASIEST tips anywhere to make sure your Christmas is enjoyable and one to remember....without the regrets or extra kilos!
Avoiding holiday weight gain isn't as hard as you think if you have logical strategies to keep on track. Many of us experience weight gain during the festive season, but this doesn't have to be the case. Putting on a few extra kilos is far from inevitable. Don't get me wrong, Christmas time is all about celebrating, togetherness and enjoying delicious food....all in moderation. So let's tackle how to navigate holiday food spreads, busy schedules and sidelined exercise routines....
AND make sure you read your way to the end, I've got something special to share with you that you won't want to miss! 😉
Firstly, TIPS FOR EATING AND DRINKING:
1. Eat before drinking and celebrating.
Don't skip breakfast or lunch in order to “save your appetite”. It's not the best strategy for weight maintenance.
2. Chew your food slowly.
Slow down and savour each bite, so you not only enjoy your food more but also so your body gets a better chance to register when it's full.
3. Fill up on fibre and eat protein.
High fibre foods such as vegetables actually help us to feel fuller for longer, and protein is not only also good at this, but is important for muscle growth.
4. Bring an addition to the table.
Bring a healthy dish or dessert to the celebration so you always have a healthy choice option and know exactly what's in what your eating.
5. Serve meals restaurant-style.
In other words, leave the food away from reach (such as the kitchen bench) when sitting down to eat to remove excess temptation to over eat. The closer we are situated to food that's in our line of vision, the more we'll actually consume.
6. Use smaller plates.
Smaller plates can actually make us feel fuller with less as the brain associates room on the plate with less food. This is great tip to help with portion control.
7. Eat healthy fats.
Get healthy fats from avocado, nuts and olive oil. Bonus: Combine fat with fiber such as dipping veggies in guacamole to increase fat's power to make us feel full.
8. Do away with added sugar.
Holiday cakes and biscuits are nothing short of tempting, but all that added sugar may increase the risk for cardiovascular disease and obesity. Stick to sugar that comes in its natural form (fruits, veggies, and whole grains) and try small tastes of the desserts you’re truly craving rather than loading up a full plate.
9. Always sneak in some veggies.
Nibbling on veggies has long been known as way to protect against obesity and heart disease. Add them into your stir-fry, casseroles, soups, pasta dishes etc. Puree them if you have to, just get them in there. It also increases fibre which is good for digestion and felling fuller.
10. Slow down on the white stuff.
White bread and refined sugars found in soft drinks, juices and lollies are all simple carbs. In general the body breaks down simple carbs more quickly than complex carbs (found in fruit and low fat dairy products), which can leave you feeling hungrier, faster. Go for wholegrain bread, brown rice or quinoa and stay full on proteins.
11. Just say “no”.
I have a mother in law that loves to give over and above in everything, and that includes food! (bless her!) So I know all about this one. Just remember that even if your relatives or friends may encourage a little more by encouraging seconds (or even thirds!), it's fine to say “no thank you, I'm full” or “I'm taking a break”. Allow yourself to have a break after your
first helping before going back for seconds to allow your body to register fullness. (It takes your brain about 20mins to register that dinner has been served.)
12. Watch your alcohol intake.
Not only does alcohol add unnecessary and empty calories to your diet, but also can make us lose our inhibitions around food and start eating irresponsibly. Set limits on how much you want to drink.
13. Drink water.
Drinking water helps you feel full which in turn helps you consume less calories. Rather than guzzling calories and sugar filled soft drinks and juices (which are associated with increased body fat and blood pressure) treat yourself to a glass of wine with dinner and keep your alliance to water for the rest of the day.
14. Still treat yourself.
It's smart to acknowledge a few cravings instead of pushing them away completely then really carving it and over doing it like a little kid in a candy store! Forbidding a specific food or food group during the holiday season may only make it more attractive. Still want more of that apple pie after a couple of bites? Try thinking of your favourite holiday activity, like opening presents, watching Christmas movies, or playing in the snow. Research shows that daydreaming about pleasant activities or distracting yourself with just about any activity can reduce the intensity of food cravings.
So there you have it....simple strategies that you can implement this Christmas and have one to remember! In my next blog post I will share on TIPS FOR MOOD, MINDSET AND MOVING so watch out for that.
So on top of sharing these amazing Christmas strategies for food with you, I also want to share an amazing limited time offer I have for new clients... 14 days of unlimited group fitness sessions for only $14!
I know, amazing right?! I'm not going to keep this offer around forever so do yourself a favour and just check it out. If you're ready to make a change then we'd love to be there and walk that journey with you.
Click here for more info and registering ==> http://www.fullbodyfitness.com.au/14daysoffer
