How To Not Gain Weight Over The Holidays

It’s that time of year again: chocolates, cookies and cakes, oh my!

The season of indulging, maybe more than ever this year, since we can’t go anywhere, so we might as well do some baking, right? Problem is, no one can come over, so who’s going to eat it all?!

Traditionally I used to gain at least a few pounds over the holidays. As I’ve gotten older I have found it more difficult to get those extra pounds off and year after year the scale creeps up. Losing five pounds feels manageable but I imagine losing twenty or thirty pounds will feel daunting, so it’s important to nip it in the bud.

So I devise a plan….

PREPARE

When I know there’s a special occasion or season coming up that may involve overeating on my part I begin to prepare my mind and my body.

Mind

I spend time thinking about how I feel when I overeat:

• the bloating
• my clothes tight and uncomfortable
• the break-outs from the chocolate and extra fat
• the frustration & disappointment with myself for not having the will power to stop eating
• the effort it will take to get the extra weight off

Then, I make a decision about what I want:

• I do not want to gain weight
• I do not want to feel bloated and over-stuffed from overeating
• I want to enjoy, guilt-free, delicious food that I love
• I do not want to put crap into my body
• I do not want to feel disappointed with myself
• I want to feel good and be proud of myself

A goal properly set is halfway reached.
~Zig Ziglar

Body

I prepare by:

• eating sensibly the days/week/month leading up to the event or season
• cut starchy bloating foods like: rice, potatoes, muffins, bread, crackers
• no junk food or treats
• lots of vegetables, lean meats, salads & fruit
• cut fat: no butter, fatty dressings, anything deep fried
• portion control
• extra workouts
• drink 8 – 12 glasses of water a everyday

So I go into it feeling like I have lost a few pounds, my clothes feel looser.  I’m not a big fan of the weigh scale, so I don’t usually weigh myself. However, it can be helpful to gauge where you’re at but use it as a tool not a weapon.

How about you?

Get in touch with your body and how you feel. Take some time to think about what you want and set your own goals. The key is to making a conscious decision about what you want.

A goal without a plan is merely a wish.

To be continued….

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The Ying & The Yang Of Holiday Eating

continued from More Holiday Eating Strategies…

The Ying and the Yang

For me, part of a good life is eating delicious food. The key to enjoying it is to feel good. That means eating with some moderation and balance.

I like to “pre-pay” for my indulgences (see Holiday Eating Strategies) and also Ying the Yang the day of and following a “feast” so there are as few repercussions as possible. Here is what I do:

PREPARE  The day of the event:

• I always start the day with a big glass of water before I do anything else. It wakes me up and gives me energy. On this special day, I have 4 glasses of water before I eat and then another 4 glasses through-out the day.
• I have my usual protein shake for breakfast and light lunch, like a big salad with chicken breast. I make sure to include a lean protein in each meal as this satiates the appetite, I don’t want to feel hungry.
• I drink 1-2 glasses of water right before the event and if I’m hungry I have a light healthy snack before I go.

At the event:

• I avoid or limit starchy food that will make me feel bloated and full: rice, potatoes, bread, pasta, crackers, etc. It really makes a difference to avoid too much of these foods.
• I’m picky and choosy,  I try not to eat crap!  I savour the food I love and take my time.
• I consider each thing I eat and ask myself: Is it worth it?  Is it crap?  How will I feel after I eat this?  Crap makes you feel like crap!
• I eat one and enjoy it. Having more does not make it more enjoyable especially if you feel sick from over-eating afterwards. Of course, sometimes it’s worth having more though 😉
• What to do if you find yourself parked in front of the chips eating the entire bowl even though you don’t like them:
  • Recognize what you are doing
  • Ask yourself why… am I bored? uncomfortable? eating unconsciously?
  • Pull yourself away and drink a tall glass of water
  • Repeat if you find yourself back at the bowl

After the event:

• Before bed, I take a probiotic or a glass bubbly water with a little lime juice to help with digestion.
• The next morning I’m usually still full from the night before, so I skip breakfast – the key here is to take a moment to notice how you feel.
• I start the day with 4 glasses of water and then have another 4 through-out the day.
• I eat extra healthy the next few days: salads, fruit, vegetables, lean protein (and everyday!).
• It’s just as easy to lose a few pounds as it is to gain a few pounds. Do not starve yourself to do this! That is the absolute worst tactic. Just eat healthy, no crap, smaller portions, lots of water, cut the sugar, make sure to have lean protein at every meal.
• I get moving: a long walk, the gym, a class.
• It’s so easy to become addicted to the sugar, notice if this starts to happen and taper it down.

Happy Holidays everyone!

Wishing you a healthy and happy New Year!

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