APPLICABLE NUTRITION
7 Tips to Win through the Holidays on my Weight Loss Journey
1. Carb & Calorie Cycling
Thanksgiving could go from one day to a long 4-day weekend real quick.
A great way to win is this:
- Take the three days leading up to thanksgiving and go lower carb and calories by 25% than normal.
- Take thanksgiving, the Friday after and Saturday and do One of your meals where it’s much higher intake, being mindful of the other meals around that.
This will make you not feel restricted, will
minimize damage and then Sunday be prepared
to take on the month of December!
2. Don’t Overeat in the Dark
Going to family gatherings and different events through the holidays, being highly restrictive, and then going back to over eat in isolation.
Stop eating in isolation in the dark and this will bring things to light and in turn will often make you more mindful.
3. Don’t throw the Day away
Allowing one bad meal turn into the whole day day or possible days and even weeks. The quicker you get right back to what you know works well for you, it will become like a reflex.
Remember that one bad meal will never be the reason you regain everything just like one good meal will not be the reason you lose all the weight. Consistent choices will add up.
4. Use Tupperwares
Taking Tupperware’s or eating meals before you go out to eat/social gatherings is not a realistic sustainable approach. It leads to restriction, under eating, not eating when you go out and then turns into a comfort zone that is extremely hard to win outside of…typically leading to over eating.
Being structured is important, especially in and around the holiday parties and office foods that are brought in all month long. But don’t allow this to control every move and learn to win outside of the box.
5. Picking and Choosing
Learning how much to sacrifice, when to sacrifice and when not too… is crucial.
Maybe you have dinners out every night this week and you know that one of the dinners has your favorite meal or desert, have that with no guilt. Then take the other dinners and pre plan ahead so that they still fit within your goals. Preplanning with restaurants and gatherings will take the anxiety away from overthinking menus.
5. Support System around Grief
There is typically a lot of grief through the holidays and with that comes temporary escapes like the food and alcohol to drown those feelings.
This is where creating support system and around this so you can add that accountability and share with transparency will set you free from such escapes. If you don’t have that support system, start to intentionally reach out to those you may have pushed away who could start to form your inner circle so you are not doing this alone as you step through the holidays.
5. Intermittent Fasting
Instead of taking in your first meal of the day, utilize coffee as an appetite suppressant and push your first meal to later in the day.
This will leave you more calories and more room for the many different plans that sometimes come up out of the blue and are unplanned.
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