3 Tips To Beat The Holiday Weight Gain

We are officially in the middle of the, end of the year, holiday season. Halloween is wrapped up, and hopefully all the candy is out of your house!

We have more big holidays left. Thanksgiving, Christmas, Kwanzaa, Hanukkah, and New Years.

As a fitness training the last few years, this has been the roughest time of the year for people. Fitness wise. Health wise. And Stress wise.

And when those three things are out of wack and you’re out of your normal routine, weight gain can happen. Quickly!

It’s a big reason why New Years Resolutions are soo big. You gain 5-10-15 pounds over a 2-2.5 month period, and you want to lose it all in a week!

So, instead of making a crazy resolution on January 1st, let me help out a bit and share some tips to combat that unwanted weight gain this year.

1.

First, when eating, whether that’s out or with the family, focus your plate on protein and veggies. This helps you get fuller, faster.

Now, I’m not saying stay completely away from carbs (Carbs are great!), but carbs do not fill you like protein does. I would aim for your plate to be about 70-75% protein and veggies with about 25-30% carbs.

Also, drink a lot of water. Like, A LOT. Especially right before eating. It helps fill you up.

2.

Second, satisfy your cravings. But, do it smartly. Having one or two bites of pie is better than 2 slices. 1 homemade cookie is better than the tray. 1 glass of wine is better than the bottle.

Satisfying the craving you have in smaller portions will help you big time over the next few weeks.

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3.

Just keep moving!

Exercise does not out do a bad diet. Again for the people in the back… exercise does not out do a bad diet.

But, it can help. And a tip I have is to try and work out as early as possible. One, working out boost your mood for the day. Two, people tend to play the game of “not wanting to waste a workout by eating junk the whole day”. Whatever works!!

Another small tip, is to try to get a walk in before and/or after a big meal. Even if it’s just down the block or around the corner.

Lastly, enjoy the holidays. Even if you have to ZOOM it all. Be safe. Be happy!

No New Years Resolution

We are less than 1 month away from the new year (and new decade!), and with that comes New Years Resolutions.

Whether its losing weight, getting in shape, eating healthier, traveling more, starting a business, or anything else, we like to use January 1st as this magical starting point.

But, why?

Why wait for January 1st, when it’s early December and you already know what you want to do or be or accomplish??

January 1st is no more special than December 15th or 20th or 31st.

Don’t waste a month just to, maybe, feel that motivation on the 1st. Start now. Start your process today.

I know we are right in the middle of the holiday season and things get busy. Parties, and family events, and shopping and everything else can seem to get in the way.

But, really, how much time are we talking about? 4 days? 6 days? Where you can’t 100% focus on your goals. That’s fine. What about the other 15-20 days left in this month??

We are ALL busy.

But, no one is 24/7 busy. No one.

It can be a 20min window to get a workout in because you have fitness goals. Or an hour at night to work on your side business. We have the time. Even with EVERYTHING that is currently going on, we have the time.

Being too busy is an excuse. Waiting for the new year is bs.

Don’t waste the next couple weeks waiting for January 1st.

Start your resolution today.

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15 Tips To NOT Gain Weight During The Holidays

The holiday season is the time to bring people together. Celebrate. See family…. And gain unwanted weight.?.?.?.

It’s why, in a survey done about New Years Resolutions,  45% of people had “Lose weight or get in shape” as part of their resolutions.

And this time of the year plays a BIG part in that. Between Thanksgiving (for some, Halloween!), and New Years, a lot of people gain unwanted weight. I’ve asked a few people about past years weight gains. Some said 5-10lbs, some went up to 15+lbs.

That’s a lot of weight in such a short amount of time. So, I wanted to share some tips, and tricks to combat that seasonal weight gain.

  1. Maintain a normal workout routine.
  2. Don’t skip workouts. 10 or 15 minutes is better than nothing.
  3. Get proper sleep (less sleep= more cravings).
  4. It’s ok to say NO. To seconds, extra food, more wine…
  5. Fill your plate with a lot of protein and veggies. Aim for at least 70%.
  6. 1 plate rule. Fill it up. No second trips.
  7. For salads, choose oil based over creamy dressings
  8. Be picky with food. Eat the food you REALLY want. Not just because it’s there.
  9. No grazing. Hold a convo or catch up with people away from the kitchen.
  10. Be mindful of snacking. Eating the cookie is fine. Eating the whole tray, not so much.
  11. Don’t have back to back unhealthy meals.
  12. Be mindful of alcohol.  Liquid calories add up quick!
  13. Go for a walk after a big meal.
  14. Keep stress levels down. Meditate,  do yoga.
  15. Enjoy yourself! Any unwanted weight that you put on can go away once you’re back into a normal health/fitness routine.

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