The holiday season is officially upon us and while the holidays offer a time to reconnect with loved ones and create new memories, for somebody wanting to lose weight it can be a serious challenge to navigate through the minefield of tasty treats and come out lighter on the other side. Fortunately the holidays don't have to translate into extra pounds if you follow these six simple steps:
Step 1 - Burn It Off In Advance
Getting in a good workout is a great way to deplete calories stored in muscle tissue as glycogen. Heading into a big meal with depleted glycogen will cause the body to take the energy from the meal and use it to refill the glycogen tank before sending the calories off to you waist, hips, and thighs. Circuit training is a very effective day to deplete glycogen quickly, but even taking a brisk walk can help.
Step 2 - Don't Show Up Hungry
As tempting as it sounds to skip meals during the day before a big holiday party or meal, "saving up" calories for later rarely works as it is intended. Showing up to dinner starved will most likely result in making up the missed calories, and then some. When all is said and done, eating light is a better choice than not eating at all.
Step 3 - Head Straight For The Protein
While crusing the appetizer spread stick to the protein and stay light on the carbs. Not only is protein more filling but it also helps your body process carbohydrate more effectively through the stimulation of a hormone called glucagon.
Step 4 - Drink Lightly
While there's nothing wrong with indulging in a holiday drink (or two) try to avoid sugary drinks like egg nog, daquiris and mojitos. Besides the extra calories, mixing sugar with alcohol can really do a number in anybody with impaired glucose control. Stick to wine or a mixed drink with soda water and just a splash of fruit juice for flavor.
Step 5 - Pick A Smaller Plate
It may sound too obvious but research shows that when faced with large portions people are more likely to overeat. Choosing a smaller sized plate is a simple way to cut back on calories that works like a charm. Best of all your belly will never know the difference!
Step 6 - Pass On The Guilt
Even if you completely blow your diet a couple of times during the holiday season it's not the end of the world. Remember that it takes about 3500 extra calories to equal one pound of body fat, and it takes days or even weeks to overeat by that much. The biggest risk during the holiday season is getting so down on yourself for not living up to unreasonable expectations that you give up completely on your weight loss goals. A better strategy is to give yourself a few "cheat days" during which you will not worry at all about what you eat, and then promise to get back on track the very next day, instead of putting it off until next year.
Losing weight during the holidays can be difficult, but not impossible. The most important thing is to resist the temptation to take the entire season off and pick things up again in the new year. Over the long term it can add months or even years to your overall weight loss program. Keeping these simple tips in mind will help you kick off the new year a few pounds ahead of the game.
