Extra treats being shared at work, cocktail parties, family feasts, festive foods, and endless cookies are staples of the winter season. 

 

When we hear the stat, the avg American gains 5-10lbs during the holidays, it sometimes seems exaggerated. 

 

Then boom, there it is. 

 

10 lbs of.... extra stuff is on you by valentines day. (Then comes the chocolate)

 

Let's review some tips to remember during the winter to avoid those extra pounds. 

 

 

1. Don't go hungry. Sticking to your normal meal and snack schedule is essential. In our family a common tradition is to skip breakfast to "leave room" for holiday dinner.  

 

Huge set up for an overeating episode. Instead, Eat your meals on schedule and consume a reasonable amount at dinner. 

 

2. Build a balanced plate. Start with half of your plate being filled with non starchy veggies (not potatoes)

A quarter of your plate should be covered in things like stuffing and mashed potatoes. Then one quarter of your plate should be filled with protein. 

 

 

3. Eat slower. Thoroughly chewing your food is a good start. We tend to swallow as fast as possible during the winter dinners. Your did will be easier to digest and the additional time will give your stomach timeto get the signal from your brain that is full. Sometimes we overeat before that "full" signal is even sent.

 

4. Liquid calories... Empty calories from alcohol really add up when you’re in a pre-holiday dinner mode. Drinking can also lower your inhibitions and increase your appetite so you’re less in control of what you eat.

 

Choose water or seltzer over alcohol and you’ll save on calories. Instead of feeling hungover, wake up feeling motivated to stick to your weight loss goals. 

 

If you really want a drink, pour a small amount or dilute it with sparkling water (like wine and champagne). 

 

5. Avoid keeping leftovers. Plan ahead and have to-go containers available to send leftovers home with your guests. 

 

If it stays in our house, we already know we're eating it.  

 

6. Stick to your training schedule as close as possible. Incorporate in home workouts when needed 

 

 

Ultimately your time with family is easy more important than the food you eat during these times.

 

The dream is that you've trained hard enough that you can allow yourself a week off.

 

 

If you need help getting back on track after this holiday season, I'd love to help!!