The average American gains a couple pounds during the holiday season. The good news is that there are things we can do to keep our weight from going up, and potentially lose during the holiday season!
How to Not Mess Up the Holidays
- Track your food. Knowing how many calories, carbs, proteins, and fats you are eating will give you perspective on how you are doing. I don’t want you to guilt yourself, however it is important to know what you are doing to yourself.
- Keep up the activity. 30 minutes of cardio a day and resistance training 4+ days a week will help the body better optimize the calories it’s consuming.
- Hit a protein goal. Protein helps reduce appetite, increases metabolism, and helps tone while you burn more fat.
- Try to shoot for more non-exercise activity like parking further away from stores, taking short walks at work, etc.
- Drink 100+ ounces of water a day to help reduce bloat, increase metabolism, and help reduce hunger.
- Focus on vitamins and minerals. Vitamins and minerals help increase metabolism, increase mood, increase immune system, and help control blood sugar, the culprit behind belly fat during the holidays. I suggest 5-7 servings of fruits, veggies, 2-3 servings of whole grains, 1-2 servings of animal products, each and every day, to get what our body needs. You can also choose to use a daily vitamin pack like Micro Factor.
- Focus on gut health. Gut health helps use the food that we eat, gets rid of the waste faster, reduce absorption of belly fat, increase toning, increase energy, and more. I suggest 5-7 servings of fruits and veggies, 2-3 servings of fermented foods, and 1-2 servings of tropical fruits each day. I personally take Opti-Greens 50.
- Try to keep your routine the same as many days as possible.
- Try the 1-db goddess/overdrive fastpack. This powerful fat burning stack has 3 products in one that will help you lose during the holidays!
What Happens if I Screw Up?
You can weigh up to 15 pounds heavier after a binge meal. This is not fat, in reality maybe 1 pound of it can be converted to fat, but the rest is water weight, bloat, waste, and other factors that can be easily fixed! Following these steps will help you lose it all within 5 days in most cases!
- Relax… it’s okay! Start over tomorrow, don’t wait until Monday or the New Year
- Increase water to 120+ ounces a day until all weight is off
- Workout with more sets and reps every day until weight is off
- Add 45 minute walk a day until weight is off
- Keep protein high, but lower carbohydrates to 80-100 grams a day.
- Eat 7+ servings of veggies or double up on Opti-Greens 50 until weight is off
- Take Symmetry by 1st Phorm to reduce water weight and bloat
- Try using this at home workout
Following this guideline should see your weight loss results continue and help control holiday weight gain!
Dustin Holston
Nutritionist/Personal Trainer
ANSWV.COM