I like the idea of sticking with the protein. I’ve noticed that eating protein really does give me that feeling of “full”, with energy reserves and no hunger pangs.
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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56 comments - add yours
Denise
December 23, 2010
mardi
December 23, 2010
Thank you – I will try them all if possible! I appreciate this advice!
-M
Bernardo
December 23, 2010
Well… these seem to be the best ideas to avoid “loosing everything I’ve gained”, and they sound great, you know? I’m Mexican, and Mexican x-mas food is packed with calories, calories and more calories, but in the end the real thing is reading your post I’ve found that there are plenty of ways to avoid getting stuffed with “useless” stuff when it’s not cheat day… believe me Joel, it’s quite easy to do the right thing once you get information, and -as always- this is useful… got to go for depleting workout NOW!!!
Thank you and merry christmas!
Yvette
December 23, 2010
These are very great tips Joel!
Can’t wait to get those other ones tomorrow.
Greetings from of the Netherlands!!
Ann
December 23, 2010
A great list except that I am disappointed to see a recommendations to use an appetite suppressant and diet soda (unless of course, it is sweetened with Stevia). I hope we can all make it through the holidays without resorting to strategies that are harmful to our health.
Thanks.
Greg
December 23, 2010
Enjoyed this post Joel! Thanks for the info.
Joel Marion
December 23, 2010
Hi Ann,
Thanks for your feedback. Would you mind sharing how 5-htp is harmful to your health? It actually possesses quite a few health benefits.
All the best,
Joel
Lady Di
December 23, 2010
This will take a big mind set change for me. I am one of those who starves all day saving calories for the big party. Everything you said makes sense, so I will work on trying to make these changes as I know I have several dinner parties to attend next week and don’t want to put on any more pounds.
Matt
December 23, 2010
Awesome tips, dude. I’ve been following your stuff along with Arnel’s for a while. I’m confident that, thanks to your tips and workout plans, I’m going to be the only person I know that will cut fat this holiday season.
Beverly
December 23, 2010
I like strategy #8–depletion.
Brandi
December 23, 2010
Loved these tips!! thanks. My favorites are filling up on protein and the depletion workout the day prior.
Jo
December 23, 2010
Great tips Joel! just a nice timely reminder as the frig is full of Christmas goodies. At least over here (NZ) it is summer and steak on the BBQ and salads are FINE for Christmas dinner!!!
Paul jones
December 23, 2010
Hi Joel
Great blog thanks a lot.
I’ve been trying to get in touch with you. I purchased turbulence training a couple of days ago and you said that I would receive a copy of you high frequency program but I never received the link.
Any ideas
Thanks
Rosie
December 23, 2010
Beverly, Thanks for pointing out #8 in your post…I had stopped reading by then, but it’s a good tip. I like having something I can do to prepare for the onslaught (LOL).
Suzan
December 23, 2010
Favourite tip – eating and being full before heading for a party!!! It works!!!! Temptations are not the same. !!
Joel,
Not drinking calories has to be one of the most powerful strategies that few people use when it comes to calorie / weight management.
I have a strict beverage diet of water, green tea, and (yes I admit it) an occasional diet coke.
Chris
George
December 23, 2010
On behalf of Ann, here is a link to discuss 5-HTP. As always, there are good things and bad things that go along with all suplements. Do your research and make the best possible choice for YOU.
Happy Christmas all.
Angus
December 23, 2010
I like the protein thing though I tend to pile on the vegetables too.
Great list Joel.
I really like number 2. For some reason when I am on winter break, soda just sounds so good. It’s full of empty calories, which is never a good thing.
Bev
December 23, 2010
All great tips Joel. One thing I do when I go to a holiday party or any party where appetizers are set out first, is to fill up on the cut veggies–mini carrots, celery sticks, broccoli–and also have a handful of nuts if they are on the table. I find that this helps curb my appetite and I don’t overeat. Most of the time I don’t even feel like having desert after the main meal.
Essie
December 23, 2010
Being ‘sensible’ now just makes a whole lot more ‘sense’ in practical terms. Thanx!
Andrew
December 23, 2010
Joel,
Great post.
I was wondering which program you would consider the most effective for fat loss..xtreme fat loss diet or the 1000 calorie challenge?
Christine
December 23, 2010
IUmmm, i am not quite sure just how persuasive the above tips can be to the average human palate when tempted by the HUGE ‘abs’-olutely (byebye abs) delicious Greek Christmas meal we are so fortunate to savour every year.
I guess I’ll have to concentrate on depleting those intramuscular stores !!!
I love shrimp cocktail and of course, since shrimp is kind of expensive, you don’t want to hog it at a party.
What I do is buy a bag of shrimp and make my own extra large shrimp cocktail plate and enjoy that before I go. That works for me!
Not bad. I would augment with 2 days of fasting as well..
Dallin
December 23, 2010
Hey Joel. You posted this last year. I loved it then and I still love it. Those are awesome tips. Thanx a bunch and have a merry Christmas
Great ideas Joel! I do the water thing before I go out and eat a small meal or snack before I head for a dinner.
Happy holidays!
Dan
Thank you Joel….I love getting any extra info I can!! Everything helps. I got my sister started with me on this holiday diet starting Thanksgiving (I wanted to lose 20 lbs. and she needed 40)…we’ve both lost 8 lbs. and this week she’s lost another totalling 9 lbs. and I gained almost 4 lbs. from my Cheat Day over the weekend. I’m following the diet pretty much to the T, and have added extra exercise, etc. I’ve got 3 of the 4 lbs. I gained off, but am rather disheartened that this happened and am going backwards and working hard to get this off this week. I had wanted to lose 10 lbs. by Christmas. Is my body from “out of space” or is something different going on? I lost 5 lbs last week and now gain 4 this week. Am I not supposed to eat what I want for Cheat Day? And these tips are for Christmas parties that don’t fall on our Cheat Day, correct?
Zsuzsi
December 23, 2010
Hi Joel,
Thanks for the great tips! I especially favor #8. I have one more reason not to forgo my exercises and a reason to have more cardio with weight. I feel more confident in controlling the party food intake with the “tools” you have provided. Merry Christmas and Happy New Year.
Zsuzsi
Tim Tracey
December 23, 2010
Great info Joel, thanks heaps, hopefully I will remember some of these tomorrwo and over the next few days
my favourite that seems to work the best is depletion … like I would fast the day before so on the there no guilt
Raymond
CHRISTIAN
December 23, 2010
I WROTE FROM VENEZUELA!
EXCELLENT TIPS! SPECIALLY # 3, 5 & 8
TOTALLY NEW FOR ME! I’LL TRY THEM TOMORROW!
THANKS JOEL! I ENJOY YOUR BLOG
Chuck S
December 23, 2010
@ Darlene:
I suggest that you rearrange your cheat days to coincide with the parties.
Joanne
December 23, 2010
I am so glad that you spoke about protein. I have a website up at the present time, actually just got it up ( what a trip) and I am promoting YOU by being an affiliate.
I have been on a protein diet for the last eight weeks now. I also eat lots of green veggies and I have gone from 160 to 148 lbs. I drink 6 500ml bottles of water every day and I have only cheated a couple of times. By cheat I mean I ate chicken fingers.
I follow your exercises ( printed them out last year but strayed from the gym), now that I have lost the weight I am back there and looking pretty good for a 62 year old broad.
Keep up the good work that you are doing. Everything you touch seems to turn to GOLD. If I can get my site even a quarter of what yours is I will be happy. You came to my hometown – Ottawa CANADA to a friends wedding and did some white water rafting.
Your tips are excellent by the way (got off track) and I agree with all except maybe one Vodka and Soda with Lemon at Christmas.
Have a Very Merry Xmas and Happy New Year
Joanne
Great tips. I have been using the eat protein one to keep me full and feeling good at holiday parties.
Lexie
December 23, 2010
Great list Joel! Another thing that helps me is increasing fiber – both soluble and insoluble to keep my system clean and fight off hunger. An apple or a spinach/banana smoothie makes it easier to resist going for seconds. Happy Holidays!
Dave
December 23, 2010
Great post Joel, Some good tips for the holidays
Sarah M
December 23, 2010
Joel, thanks for the post. Great tips to definitely remember and incorporate. Saturday’s my ‘refeeding’ day!!! It makes eating healthy the other six days well worth it!!! I just purchased TT to go along with CYWT- looking forward to stellar results!
Deb
December 23, 2010
Love the depletion strategy. Like a few others above, I am fasting today so I can enjoy tomorrow without too much guilt. :-)
James
December 23, 2010
#8 seems like a great idea. Enjoyed the post
Muria
December 23, 2010
Great tips! I hope you get enough comments to post another 9 tips! I almost always drink water at family gatherings, but I think the first tip (eat protein) will be the most helpful for me this year. Thanks!
meag
December 23, 2010
great tips! thanks for the great blog
I’ve already been doing the protein like crazy, and realized it was a good trick!
Ketan
December 24, 2010
Super List Joel, will keep all these in mind on my starting tomorrow :)
Cheers & have a Happy New Year!
Ketan
Betty
December 24, 2010
Thanks, Joel! I try to eat mainly protein, veggies, and minimal carbs at these parties. Thanks for the reminder about the depletion workouts – will definitely do that Christmas Eve as we have invitations for breakfast, lunch, and dinner at our families’ houses on Christmas :)
Alan
December 24, 2010
1. Eat normally before a party.
2. Fill up in the main meal with extra protein to minimise the desert size
3. exercise as normal
I’m a hard gainer so don’t tend to worry about it. For example on a 7 days all inclusive holiday the most I’ve ever gained is 1 kg. Having a three year old and one year old helps a lot.
zul
December 24, 2010
hai…i like the tips of eating meal before attending any dinner it really keep me full n avoid of taking any unhealthy food…train hard, eat healthy n be healthy…tq
Maria
December 24, 2010
Joel,
Thanks for the tips. I always drink water so no problem there. I like the idea of filling up on protein and I eat my veggies to.I am also planning a head, I will eat one piece of a flourless chocolate cake and no other sweets. Everyone has a dish to bring and left over overs will be limited this way so I am not tempted to continue for days. Have a very Merry Christmas!
Stacy
December 24, 2010
Some tips that definitely will need to apply. Thanks
Brian
December 24, 2010
Great tips! Many seem like common sense, while others are much needed reminders that run counter to common perceptions. Well done and many thanks!
Mark
December 24, 2010
All the tips make sense. I’m strategically planning around eating for Xmas today. Thanks for the tips !
Vicki
December 24, 2010
Hey Joel!
Thanks for those tips. Several I’ve seen before, but a refresher never hurts. Making sure to eat before going to a party is one of the best tips. Thanks again, and have a happy Christmas.
Sabrina attique
December 26, 2010
Thanx for such gud tips…..i shall try..
what brand of 5 HTP do you take? and do you recommend L glutamine to help suppress appetite – and what brand? Thanks!!
PatsyBrowne
December 30, 2010
Thanks for all the tips and yeah they all make sense to me. I like #s 1 and 5. I actually tried this last weekend and hardly ate any of the food available and didn’t feel as though I’m sabotaging my efforts.
I want to start a 12 week transformation challenge starting Jan 1st jump started with your X-treme fat loss manual for the 1st 3 weeks, ( any freebie tips to offer?). Thanks for all your advise throughout the year.
Pat
January 2, 2011
I am just finishing week 1 of the priming phase and have only lost 2 or 3 pounds. I am wondering if I should stay on low carb for a few more days or switch to the low GI week.
Thanks!
Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...