With Christmas Eve, Christmas Day, New Year’s Eve, and New Year’s Day all happening this week, I’ve put together a list of EIGHT different strategies that you can use to curb the “typical” weight gain. Enjoy!
Strategy #1: Feast On Protein
So you’re scoping out the buffet set-up at a holiday party and you’re contemplating what to eat. I’m betting there’s a turkey there. Or a ham. Or some shrimp cocktail.
Eat it, and only that, until you’re full.
Protein is, by nature, very filling. And by filling up on lean protein, you’ll avoid other, potentially more destructive food items at the buffet.
And best yet, you still leave satisfied.
Another benefit of protein is that it also helps your body process carbohydrates more effectively by stimulating the release of the hormone glucagon—a hormone which helps to control blood sugar and curb the fat-storage properties of insulin.
So if you do indeed add some carbs, they’ll become much less of a threat to your waistline.
Strategy #2: Do NOT Drink Calories
Calories in beverages are wasted calories. They do nothing to increase satiety or fullness, and can very easily tack on a serious amount of caloric damage to any evening.
If it has calories, don’t drink it, plain and simple.
If you’d like some variety beyond plain water, go with a flavored water or other diet beverage.
Just please, do NOT fall victim to 500 calories of fat-storing high fructose corn syrup. Simple avoidance, great benefit.
Strategy #3: Know Your First Move
While we’re on the topic of beverages, here’s a great tip to go into any holiday party with.
As soon as you arrive, before you do anything else, pour yourself a big glass of water, drink it down, and wait 15 minutes before eating anything. Mingle with the crowd, say hello, etc.
This is a simple, extremely effective way to curb your appetite and give yourself a sense of fullness before heading to the dinner line and is sure to make a difference in the amount of food you end up adding to your plate.
Strategy #4: Be Hospitable
Many times the parties we attend throughout the holidays are “potluck” buffet style where each person is responsible for brining their own dish to contribute to the menu.
If you’ve ever worked in an office, you know what I’m talking about.
This is a great opportunity for you to contribute something healthy to the table, and in turn make it extremely easy for you to make a healthy choice. Simply eat your own meal.
This way you KNOW exactly what’s in it and how it was prepared, a huge plus (i.e. everything that looks healthy isn’t necessarily so).
And even if the party isn’t potluck, bring something to contribute anyway. I haven’t met a host yet that doesn’t appreciate help from others when it comes to feeding the guests.
Strategy #5: Arrive “Full”
I’m sure you’ve heard the recommendation that you never go to the grocery store hungry as you’ll just end up buying everything in sight, spending way too much money, and making a bunch of unhealthy choices because everything looks “so good”.
Well, I’m going to give the same suggestion for holiday parties (again, this is for the one or two that don’t fall into your holiday “cheat” schedule).
Instead of showing up with your stomach growling and mouth salivating, take action to ensure you arrive in the exact opposite position. How? Easy. Eat a BIG, healthy meal just prior to heading to the party.
In fact, I can remember one time when I actually stopped at Salad Works on the way to a party and sat down to a huge bowl of leafy greens, grilled chicken, and veggies. When I arrived at the party full, all of a sudden all those desserts didn’t look nearly as appetizing.
Easy, super effective way to avoid falling into temptation.
Strategy #6: Be “Normal”
This one goes right along with the previous tip. In an effort to avoid the “damage” of a big meal or party, most people don’t eat anything else all day leading up to the big event in order to “save up” the calories.
Big mistake, and for several reasons.
First, when you go into a meal or party incredibly hungry, you will absolutely overeat to a much higher degree than you would otherwise.
Bigger portions of calorie dense, fatty/carb-laden food = WAY more calories than you would have naturally eaten throughout the day.
Secondly, eating nothing only to follow it up with a big, high-fat/high-carb/high-calorie meal leads to a greater percentage of those calories than normal to be stored as fat.
Don’t shoot yourself in the foot by starving yourself all day. Eat as you normally would and then hit up the party.
Strategy #7: Try An (Effective) Appetite Suppressant
While we’re on the topic of arriving “full”, if you want a little extra “curb” to your appetite, you may want to give a little known supplement a try that has considerable appetite suppressant effects.
It’s called 5-HTP and it’s about the only thing that I’ve found to actually have a noticeable affect on my appetite.
As far as the most “popular” appetite suppressant goes, Hoodia, there’s too much trouble finding a legit hoodia product for me to recommend it. That, and I’ve found 5-HTP to be more effective anyway.
Shoot for 100mg just prior to a meal, if you’d like to give this one a shot.
Strategy #8: Deplete Before A “Big” Day
While the previous tip doesn’t work for “damage control”, this one certainly does.
One of the things I teach my clients to do is “prep” for a big day full of food with a depletion workout the day before.
You may or may not know, but there’s plenty of “food” stored within your muscles in the form of both carbohydrate and fats.
Carbohydrate (when stored in muscle, called “glycogen”) and fats (when stored in muscle, called “intracellular triglycerides”) are actually stored within muscle tissue as an energy source to fuel activity.
Fat is a slower energy source, so something as simple as doing a lot of walking the day before a party is a great way to deplete some of your intracellular triglyceride stores.
As for glycogen depletion, go with something akin to circuit-style weight training. Keep the load light, do a lot of repetitions, and really “go for the burn”.
Going into a big meal with depleted intramuscular energy stores (brought about via energy-depleting exercise) will lead to much of that meal refilling those stores as opposed to being tacked onto your waist, hips, and the ol’ gluteus maximus.
Enjoy today’s post? Which was your favorite strategy? And what strategies do YOU personally use to help avoid weight gain at special holiday events and parties? Drop your comments below!
At least 50 comments and I’ll be back tomorrow with 9 more EASY X-mas fat loss strategies!
Talk to you in the comments section,
Joel
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