If you always do what you have always done you will always get what you have always gotten.
This year, how would you like to go into the holidays with a clear intention to avoid holiday binge eating?
In this post you will find 5 Tips that perhaps will support you to stop and have a little think. Keep these tips, like a road map in your mental back pocket, and see how many come to mind when you find yourself in situations, that in the past, led you down the road of unconscious over eating.
These five points might just be what it takes to help you avoid holiday weight gain:
1. Eat Your Proteins First
Eating your proteins first helps to stabilize blood sugar as well as increases your feelings of being satisfied. When you are satiated you are less likely to go off the deep end binging to try and fill an emptiness.
PURE NOTE: If you choose to eat animal proteins we suggest you take care to use organic, pastured and grass fed whenever possible as chemicals bond to fats (and animal products usually always have some form of fat along with the protein aspects).
Don’t make the mistake of showing up to a festive holiday feast, starving. Not a good idea unless you like going bonkers around food and enjoy the feeling and results of holiday weight gain!
Instead, be sure to have a mini meal or snack sometime before your feast meal (some people even choose to do this an hour before feasting) that includes a mono unsaturated fatty acid (MUFA).
Why Include MUFA?
The skinny on these fats is that they raise the good for you cholesterol (HDL) and they lower the bad for you fats (LDL) and protect against plaque build up on your artery walls. Additionally, MUFA fats get lots of press these days for being good for preventing belly fat. Fats, like proteins also can help to balance blood sugar, prevent feels of hunger and help you to feel full and satiated. Just 1-2 T will help prevent overeating which ultimately will help you avoid holiday weight gain.
These good for you, fats include:
- olive oil
- plain dark chocolate (believe it or not!)
3. Use A Salad Plate
This simple little choice truly works wonders psychologically.
When you go to fill up your plate at the festive buffet choose a salad plate (You can even bring your own plate with you!) instead of a large dinner sized plate. Fill your salad plate (don’t heap it up though) and sit down and enjoy it being present and conscious while eating. Eat slowly and take time to enjoy what you have. Assess what you like and perhaps want more of and when everyone else goes back for seconds go back with your salad plate and choose what you like best. Again don’t heap your plate.
The two salad sized plates should equal one dinner sized plate serving.
4. Exercise The Day Before & Exercise The Day After Feasting
Choose to do a cardio or high intensity workout the day before feasting and the day after. Or if you prefer go for a brisk walk instead. Whatever your choice get yourself moving the day before and crack on the day after getting right back in motion with your daily healthy regime.
5. Intermittent Fast The Day Before & Intermittent Fast The Day After Feasting
It is especially good to practice an intermittent fasting “2” day the day before a feasting day (Thanksgiving, Christmas, Boxing Day, New Year’s Day). That way when you get to the feasting day you have had a palate and appetite reset. You will be much less likely to overeat. This is one of the best action steps to take to avoid holiday weight gain.
Practicing fasting the day after feasting will calm down your over stimulated taste buds and help you to find balance once again.
If you have been practicing intermittent fasting for awhile you will notice that you just naturally gravitate towards wanting a fasting day after overeating or indulging in foods you normally don’t have.
If you are not familiar with why and how tos of healthy intermittent fasting or you have not been successful and need support to learn to do it properly you can learn all about healthy intermittent fasting in our book: