Holiday Hold Off
Again this is NOT a weight loss guide but some tips and hints to avoid the typical 5 to 20 pound weight gain commonly gained during the holidays.
So, if you work in Corporate America this time of year is full of well meaning vendors and business contacts that want to reward your dedicated service throughout the year with sweets, and fatty foods perfect for "the season." Right? Oh and not to mention the well meaning coworkers that just want to share with you.
Add in the holiday parties, the family gatherings, the well funded marketing campaigns that are designed to get you to pick up the pumpkin spice this, the gingerbread flavored that and oh yeah .... don't forget the eggnog!
So over the years I have done all of the things I have listed below and have found them to be successful in minimizing the holiday weight gain. And I think you can do it too. Now I would almost guarantee that this works BUUUUUUUUUT! it all depends on you and whether you follow the guideline provided. By the way I would print this out it helps if you have it handy, just sayin'.
Also, for me the holiday start in October. I love love love candy. And you know the stores are chock full of alllllll kinds of candy about mid October and in my household the holidays continue to Superbowl day. So, you can use these tips from October to February. Yes! I said February. I know I know, but Tish what about the New Year's cleanse and the resolutions and all that? yeah do mine after Super Bowl Sunday but if you are in a structure of doing that new year's thing by all means .... do what works for you, after all you only once, well that's my belief anyway, so you want to enjoy it as much as possible but you want a quality life too right?
oh yes, what about me? Am I qualified to share information like this with you. Well yes, I believe I am. I have always been a "healthy" eater. I remember when my mom first brought home margarine. Depending on your age, you probably don't know but margarine was green when it first hit the market and I told my mom at the tender age of 5 ... I'm not eating that, I want butter. I don't eat diet anything it has the word die in it after all. But the most significant reason I am comfortable sharing this and for a nominal fee, which I think you will agree is well worth it, is I have a son that was damaged by vaccines. He is now 27 and the medical profession has labeled him "high functioning."
But over the years I have done sooo much research using him as a test subject hahaha that I believe I know more or just as much as any certified nutritionist out there. So, I'm not some cuckoo person just out here leading you astray. I am genuinely trying to help you.
Just a little bit more, due to major life things that happened to me over time I realized one day I was 102 pounds overweight. That is not a typo, one hundred and two pounds. But even then, because of my eating style I did not have high blood pressure, nor was I diabetic. I have lost quite a bit of weight still have some to go but even with that, I am 50 years old often mistaken for much younger AND this is what I am most proud of ... I am not on any medication ... none ... for anything!
If you want to see me, you can check out my youtube channel and see me. Don't worry, I don't sell anything https://www.youtube.com/user/loseweightnowtv/videos
OK. So enough of all of that , let's get down to business...
Most people don't know that your stomach is, on average about the size of your fist. Right now, make a fist, and that is the size of your stomach. Don't believe me? Do your own research. I'll explain why that is bolded later... yeah I'm keeping you in suspense ... trying to make sure you read this entire guide hahaha
Now think about how much food you ate for your last meal .... cue thinking music ..... got it?
It was probably 3 times that amount, at least right? The typical Standard American Diet (abbreviated SAD that is a problem right there) tells you to eat a balanced meal and so a plate usually contains fist sized servings of meat, carbs, fats, vegetables and we usually have a drink with our meal too. When you take all that into account ... it's no wonder you feel like your going to bust when you over eat right?
okay so taking that into account HERE is tip number one: Eat whatever you want just only eat half of it. It sounds crazy but it works. you get to eat the food you want so that mental part is fulfilled. And the 2nd part to tip number is to eat slower.
Again, this is not a weight loss plan but this tip is how I was successful in losing as much as I did. There's going to be all kinds of food around you and plenty of it. So make a plate but just eat half of it. I would say keep in mind the real size of your stomach and make a smaller plate but that doesn't work until you have self discipline. and that used to be a dirty word to me, okay I know that's 2 words but I'm talking about discipline. I had 2 sons and great big dog to give my other halves to. But if they weren't around I would just throw the food away or give it away to a homeless person. Yes throwing food away is not the best thing but if it is cake and brownies and fudge and holiday junk I haven't named here ... I really don't think God will be too angry. Now, here where I live there aren't many homeless but I don't have that problem anymore I have conquered portion control. But, over the years I lived in cities where you didn't have to look far and you would see a homeless person that would be all too happy to received a plate of food so long as it came with a fork or spoon. So, that is a hint wrap the plate with a fork and a napkin. If you are going to give that plate away.
Don't put yourself in danger you know don't go looking for a homeless person but if you just happen to drive by one or see the same one regularly in the same place it's just a thought.
Or, ask someone at your job maybe you are friendly with hey this looks good you want to go half with me, or cut the thing in half before you even take it you know what I mean? Just things I am suggesting to assist you.
Part B to tip #1 is eat slower. This is a big thing that helps you feel full faster. Really take time to chew the food, savor the flavors whatever mental thing chewing fulfills it helps but so often today we are scarfing our food down not taking any time to enjoy it and before you know it you've over eaten and then you feel too full.
Never eat in your car! This is another problem that leads to over eating. Often we eat in our car but then when we get home our mind is like hey! what about dinner? and we end up eating again or the family expects you to eat with them and you are taking in more food then you expected to. Sound familiar? oh, maybe it's just me.
Another thing I'll throw in here but won't go into too deeply is most people don't realize food is supposed to be fuel to our bodies not something that satisfies emotions or feelings. So before eating something during the holiday season you could ask yourself is this going to fuel my body? Or, is this going to make me feeeeel better? If it is the ladder then maybe don't eat it. Just sayin'
Maybe something to research: foods that fuel the body
Try to add some vegetables well if you don't already eat them. Vegetables are filling I know it doesn't seem that they would be, well cruciferous vegetables. What are those? hmmm maybe something to do your own research on? hmhmhm For a quick answer broccoli and cauliflower and you can find others. So if you order something and it comes with side dishes, order those or make them at home, season them with some sea salt and pepper and butter. Yes, I said butter! Not I can't believe it not's butter or some plant based or any kind of other butter substitute. Real butter, preferably organic if you can get it but it adds such a good flavor to them you will find it easier to eat them. I have done many experiments to see what makes me feel fuller longer, and it is always the vegetables.
When food comes to the office or is brought to the office, guess what? You don't have to run to it hahaha. In fact wait. If you hold off maybe by the time you get there everything will be gone, or at least everything you would want will be gone. That helps you not have to use your self discipline, right?
So, when your ever so loving coworker says, "Hey the pizza's here!" or the whatever is here, try saying something like thank you loving coworker. I'm just going to finish up what I'm doing here, and then I'll be right there. Then you don't have to tell them you are trying not to eat as much, or you know something that get's them to want to probe more. Unfortunately, often when we tell people we are trying to make a change in our life they get nosey and ask why, and will sometimes even want to sabotage you. So the less they know the better in my opinion. Just saying you are in the middle of something you want to finish is just easier.
So, we covered food and drinks now on to the good stuff ... cakes and pies and candies and pastries. Well, maybe you are one of the lucky ones and sweets have no power of you. Said in my best Darth Vader voice. But sweets are the hardest thing for me. In fact, I start in October on my holiday holdoff because in December I go crazy with baking and candy. So it's basically the same premise, eat what you want just eat half, or only cut half a piece. Then when you are eating whatever confectionery treat, eat it slowly. Well, first start off smelling it. Take in all the scents and your brain already thinks you are eating. Then, if it something that melts, let it melt on your tongue, and really feel that, tell yourself or, say it out loud, ooooh this tastes sooooo good. Just enjoy every single bite, savor the flavors, and make it an experience. Because when we don't do that, again, if you just shovel the food down, that is when you eat more then you may want to. And, you don't enjoy it and then you don't feel fulfilled. See's candy is a tradition in my family so I know these tactics work, and I believe you can begin to do them too. Also, I have come to understand that because it is a tradition, eating it is also fulfilling something mentally for me and I will limit how many pieces I eat not the whole box hahaha. But do you see the point I'm trying to make? I hope so.
I live with a salty things lover and I have taught them the same tactics. Pickles, chips, hard salami, and those meats that come in holiday baskets with cheese and crackers, and salted nuts. So whatever is your trigger item try experiencing it rather than just eating it.
Okay, many times, especially during the colder months of the year we don't drink as much water, and often when we feel hungry we are actually thirsty.
Also, many people don't realize they, whoever they are have changed how much water a person needs to drink daily. It used to be at least 8, 8 ounce glasses of water. Now what they suggest is take your weight and divide it in half, and that is how much water, in ounces, one should drink daily. For example a 200 pound person should drink 100 ounces of water daily at the minimum. Then if you drink coffee, soda or wine you need to drink more to because those drinks deplete moisture from your body. But, I don't want to get too deeply into that here either. But consider drinking more water, and, if you are a person that eats a regular times try to think about drinking an 8 ounce which is one cup of water, 30 minutes prior to eating a meal. You will find that IF you use my other tips about eating slower, and drinking the water you will feel full faster and find that you don't eat as much.
Notice I said IF.
Since we're talking about drinking.... I know people that do not drink all year but the holidays come and they do. And that is fine. I'm not a drinker for my personal reasons but consider this- alcoholic beverages are empty calories. Starbucks drinks are empty calories. Most holiday drinks are empty calories, but ohhhhh so tasty I know. Just consider that. Like for me, when I was in weight loss mode, I would eat less food because I knew I wanted dessert. So again, just think about maybe having one less glass of wine or eggnog or coca or spiked apple spice whatever, during this time of year.
okay so I just re-read that paragraph and I just want to add that goes for most drinks including "fruit juice" energy drinks almost anything other than water is empty calories, and often we don't read how many servings are in a container and we usually end up drinking more then we should at one time too. So just another thing to pay attention to -- if you care to.
okay so taking that into account HERE is tip number one: Eat whatever you want just only eat half of it. It sounds crazy but it works. you get to eat the food you want so that mental part is fulfilled. And the 2nd part to tip number is to eat slower.
Again, this is not a weight loss plan but this tip is how I was successful in losing as much as I did. There's going to be all kinds of food around you and plenty of it. So make a plate but just eat half of it. I would say keep in mind the real size of your stomach and make a smaller plate but that doesn't work until you have self discipline. and that used to be a dirty word to me, okay I know that's 2 words but I'm talking about discipline. I had 2 sons and great big dog to give my other halves to. But if they weren't around I would just throw the food away or give it away to a homeless person. Yes throwing food away is not the best thing but if it is cake and brownies and fudge and holiday junk I haven't named here ... I really don't think God will be too angry. Now, here where I live there aren't many homeless but I don't have that problem anymore I have conquered portion control. But, over the years I lived in cities where you didn't have to look far and you would see a homeless person that would be all too happy to received a plate of food so long as it came with a fork or spoon. So, that is a hint wrap the plate with a fork and a napkin. If you are going to give that plate away.
Don't put yourself in danger you know don't go looking for a homeless person but if you just happen to drive by one or see the same one regularly in the same place it's just a thought.
Or, ask someone at your job maybe you are friendly with hey this looks good you want to go half with me, or cut the thing in half before you even take it you know what I mean? Just things I am suggesting to assist you.
Part B to tip #1 is eat slower. This is a big thing that helps you feel full faster. Really take time to chew the food, savor the flavors whatever mental thing chewing fulfills it helps but so often today we are scarfing our food down not taking any time to enjoy it and before you know it you've over eaten and then you feel too full.
Never eat in your car! This is another problem that leads to over eating. Often we eat in our car but then when we get home our mind is like hey! what about dinner? and we end up eating again or the family expects you to eat with them and you are taking in more food then you expected to. Sound familiar? oh, maybe it's just me.
Another thing I'll throw in here but won't go into too deeply is most people don't realize food is supposed to be fuel to our bodies not something that satisfies emotions or feelings. So before eating something during the holiday season you could ask yourself is this going to fuel my body? Or, is this going to make me feeeeel better? If it is the ladder then maybe don't eat it. Just sayin'
Maybe something to research: foods that fuel the body
Try to add some vegetables well if you don't already eat them. Vegetables are filling I know it doesn't seem that they would be, well cruciferous vegetables. What are those? hmmm maybe something to do your own research on? hmhmhm For a quick answer broccoli and cauliflower and you can find others. So if you order something and it comes with side dishes, order those or make them at home, season them with some sea salt and pepper and butter. Yes, I said butter! Not I can't believe it not's butter or some plant based or any kind of other butter substitute. Real butter, preferably organic if you can get it but it adds such a good flavor to them you will find it easier to eat them. I have done many experiments to see what makes me feel fuller longer, and it is always the vegetables.
When food comes to the office or is brought to the office, guess what? You don't have to run to it hahaha. In fact wait. If you hold off maybe by the time you get there everything will be gone, or at least everything you would want will be gone. That helps you not have to use your self discipline, right?
So, when your ever so loving coworker says, "Hey the pizza's here!" or the whatever is here, try saying something like thank you loving coworker. I'm just going to finish up what I'm doing here, and then I'll be right there. Then you don't have to tell them you are trying not to eat as much, or you know something that get's them to want to probe more. Unfortunately, often when we tell people we are trying to make a change in our life they get nosey and ask why, and will sometimes even want to sabotage you. So the less they know the better in my opinion. Just saying you are in the middle of something you want to finish is just easier.
So, we covered food and drinks now on to the good stuff ... cakes and pies and candies and pastries. Well, maybe you are one of the lucky ones and sweets have no power of you. Said in my best Darth Vader voice. But sweets are the hardest thing for me. In fact, I start in October on my holiday holdoff because in December I go crazy with baking and candy. So it's basically the same premise, eat what you want just eat half, or only cut half a piece. Then when you are eating whatever confectionery treat, eat it slowly. Well, first start off smelling it. Take in all the scents and your brain already thinks you are eating. Then, if it something that melts, let it melt on your tongue, and really feel that, tell yourself or, say it out loud, ooooh this tastes sooooo good. Just enjoy every single bite, savor the flavors, and make it an experience. Because when we don't do that, again, if you just shovel the food down, that is when you eat more then you may want to. And, you don't enjoy it and then you don't feel fulfilled. See's candy is a tradition in my family so I know these tactics work, and I believe you can begin to do them too. Also, I have come to understand that because it is a tradition, eating it is also fulfilling something mentally for me and I will limit how many pieces I eat not the whole box hahaha. But do you see the point I'm trying to make? I hope so.
I live with a salty things lover and I have taught them the same tactics. Pickles, chips, hard salami, and those meats that come in holiday baskets with cheese and crackers, and salted nuts. So whatever is your trigger item try experiencing it rather than just eating it.
Tip #2 Drink More Water
I will admit drinking more water means more bathroom trips usually but guess what? If you are in the bathroom, you are not eating. At least I hope you are not eating in the bathroom ewe, hahaha.Okay, many times, especially during the colder months of the year we don't drink as much water, and often when we feel hungry we are actually thirsty.
Also, many people don't realize they, whoever they are have changed how much water a person needs to drink daily. It used to be at least 8, 8 ounce glasses of water. Now what they suggest is take your weight and divide it in half, and that is how much water, in ounces, one should drink daily. For example a 200 pound person should drink 100 ounces of water daily at the minimum. Then if you drink coffee, soda or wine you need to drink more to because those drinks deplete moisture from your body. But, I don't want to get too deeply into that here either. But consider drinking more water, and, if you are a person that eats a regular times try to think about drinking an 8 ounce which is one cup of water, 30 minutes prior to eating a meal. You will find that IF you use my other tips about eating slower, and drinking the water you will feel full faster and find that you don't eat as much.
Notice I said IF.
Since we're talking about drinking.... I know people that do not drink all year but the holidays come and they do. And that is fine. I'm not a drinker for my personal reasons but consider this- alcoholic beverages are empty calories. Starbucks drinks are empty calories. Most holiday drinks are empty calories, but ohhhhh so tasty I know. Just consider that. Like for me, when I was in weight loss mode, I would eat less food because I knew I wanted dessert. So again, just think about maybe having one less glass of wine or eggnog or coca or spiked apple spice whatever, during this time of year.
okay so I just re-read that paragraph and I just want to add that goes for most drinks including "fruit juice" energy drinks almost anything other than water is empty calories, and often we don't read how many servings are in a container and we usually end up drinking more then we should at one time too. So just another thing to pay attention to -- if you care to.
Tip #3 Get Moving!
I was originally going to title this section Get Busy! but being busy isn't a hard thing to do during the holidays, we are very busy. So get moving works better here. Unless you are already someone that works out regularly you probably don't move enough. I am not sure who decided we need to walk ten thousand steps per day, but, that seems to be the agreed upon amount of steps 'they" recommend we all take.
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