This time of year we all look forward to spending time with friends and family and a four letter word; FOOD! The day after Halloween through New Years Day usually involves increased calorie consumption. If we consider this, the holiday season is a large chunk of time on the calendar; SIXTY days or one-sixth of the year! In this post, I’ll give you a set of healthy strategies to make it through the holidays.
For most of us it is a given that the holidays represent weight gain and hence, is the result of the number one resolution of Americans; weight loss/living healthier. There are some strategies that David and I suggest to combat excess weight that typically accompanies this time of the year.
Add an extra day to your gym routine and lift
A 45 minute total body workout with compound movements can burn as many as 175 to 200 calories or more, depending on the weight of the individual. Not only that, weightlifting boosts your Basal Metabolic Rate for up to 36 hours post workout.
Do an extra 30 minutes of Cardio twice per week
While lifting weights is the best way to burn calories due to the post-workout boost, not everyone has the knowledge and comfort level in the gym to work out with weights. However, most of us can carve out 30 minutes somewhere in the day to get our bodies moving. If you can make it a priority to get some type of cardiovascular exercise in several times per week there will be a benefit. For those individuals that are already lifting, add 20-30 minutes of cardio post workout.
Strategize your Food Consumption
The 20Minute Rule:
Most of us overload our plates with yummy food that we usually don’t have on a daily basis. These foods are typically rich in carbohydrates and saturated fats; a recipe for quick weight gain. We suggest waiting 20 minutes after you have finished your first trip to the buffet before going back for seconds. The signal from the belly to the brain for satiety has about a 20-minute lag.
Eat prior to Your Engagement:
Eat protein-rich foods before leaving the house. If you can eat at least 4-6 ounces of protein before you leave for your event. Protein not only has a high level of satiety it also has a thermogenic effect on the body as it is digested. In other words, for every 100 calories of protein consumed, 30 calories are burned just to break the protein down for digestion. 25grams of protein represents 100 calories.
Decrease Alcohol Consumption:
Some alcoholic beverages have been shown to have health benefits such as red wine. However, moderation is the key. Not only does overconsumption of alcohol impair motor function and slow the digestion and absorption of nutritious foods but it also packs on the pounds via nutrient-deficient calories. So, when celebrating and socializing during the holidays try to drink one 8 ounce glass of water for every alcoholic drink you consume. This will not only reduce the amount of alcohol you consume but will also help hydrate your body to ward off the effects of a hangover if you do happen drink too much!
