Christmas Damage Control Guidelines
The christmas holidays is upon us and the willingness of indulgence is heavily associated. However you don’t need to fall victim to this epidemic by utilising some diet strategies that will allow you to enjoy both your favourite dishes but also reducing the likelihood of you eating your entire body weight of food in one sitting.
During this festive season, individuals following a fat loss diet will have their willpower brutally challenged with family gatherings, christmas markets with friends, work celebrations and days where the sun barely seems to come out all play a role to disregard you from your fitness regimen and diet, with the mindset of it being Christmas but not knowing how much damage you can potentially inflict on the progress you’ve made.
The strategies will guide you on the path of losing fat, enjoying your Christmas with loved ones, and maintaining sanity when it comes to selecting smart food choices.
1 - Go small! Yes small!
Opt for a smaller plate to minimise over-eating. The volume of food you’ll take won’t be as much; studies also show that children's who use adult sized plates or bowls consumed 50% more calories during the meal so not ideal for the fitness goer.
2 - Make green Vegetables and Lean meats as the weapon of choice
Load up on primarily vegetables or lean meats as these will provide a more satiating feeling, making it harder to overeat due its volume. These foods aren’t calorically dense so will trigger the feeling of fullness a lot earlier as compared to inhaling high calorie foods such as fried chicken with stuffing etc. Which means you are way more likely to eat below calories and still feel like you’ve done yourself proud of eating immense on this day of feasting.
3 - Eliminate the sauces
Beware of the addition of sauces; including mayonnaise based sauces, oil or animal fat. These may add an extra bonus to your tastebuds but may include hundreds of unnecessary calories on top of your so called healthy dish.
If sauce is a must you can consider having it upon the side and dipping it consciously without overdoing it, ensuring you still get the flavour but not too much where it will ramp up extra calories.
4 - Alcohol in moderation
Take it easy on the alcohol as it devoid of any nutrients and use calorically dense. Unfortunately the norm of drinking is greatly associated with holidays as people see it as a socialising aspect.
Furthermore, alcohol has the ability to impair judgment and once you have one too many you’ll likely succumb to the wrath of poor food selections and binge eat. The key is moderation, if you still want to sip on some alcohol then stick with 1 to 2 servings / glasses of wine, spirits, low carbohydrate beers and low calorie mixers such as soda if needs be.
5 - Eat small then Eat Big
Consume a light meal before the initiation of the main meal. This can off set any urge to eat plenty during the evening meal as you’ll already have eaten, making you less prone to overeating. Another good tip is to drink plenty of no / low calorie liquids as it will create the feeling of fullness so when dinner time approaches you’ll not have the mentally to eat yourself under the table.
An example meal would look like; 20g - 40g of lean protein and as many steamed vegetables as you desire. This low-calorie primer meal will provide satiety and minimise the willingness to starve yourself in preparation to the big meal. making it somewhat of a battle to actually eat more.
7 - Plate formation
Construct a sensible plate of food, as every calorie will count towards your end of day count if you’re undergoing a diet regimen. To illicit satiety without starving yourself, aim for at least 50% of your plate to be vegetables, 25% to be lean protein, and the remaining 25% to be discretionary treat or carb heavy foods. This plate partitioning of macronutrients will provide plenty of nutrients and protein without too many extra carbohydrates and fats added into the mix.
8 - Employ Intermittent Fasting
Intermittent Fasting can be a great tool to control calorie intake during this period leading up to or even after the holiday season. This method of eating will benefit those who prefer fewer meals but larger meals while also eating in a caloric deficit; essentially skipping breakfast and having a small window of time to consume all calories). While intermittent fasting is no wizardry to rapid fat loss, it can provide both physical and as well as psychological benefits (less time spent preparing and thinking about food).
8 - Water up!
Another tactic to employ to ensure you’ll not fall in the pitfall of overeating is drinking water before, during and after your meals; ideally one large glass between these intervals.
Water is calorie free that has the effects of filling you up, prevents dehydration, lubricates joints, protects sensitive body tissues while eliminating any body tons and waste. It is also inexpensive with all these beneficial factors involved, furthermore studies indicate that having high water consumption pre meal can reduce meal energy intake which can favour the fat loss individual over time so drink up!
9 - Keep on training and get active
Don’t totally fall of the bandwagon of training if you’re able to fit in a workout whether it being at a gym or even bodyweight circuits done at your own convenience. Ideally situate training days before or after the holidays as this can aid in balancing out the outcome of christmas. This can also be a good time to smash personal records for lifts as the extra amount of calories can potentially boost these sudden strength gains; putting these calories to good use. Consider doing a moderate intensity workout if possible on the morning of Christmas by depleting glycogen levels in muscle cells as this will help deter the increase of calorie intake and transferring all that extra calories to your waistline.
Also avoid sitting down all day and get active being with family activities, games, help put with cooking, brisk walk after food, anything that’ll void you from being sedentary all day waiting to be fed.
10 - Happy Holidays!
If you’re unable to adhere to these diet strategies then so be it! don’t let one day of cheating on your diet ruin all the efforts you’ve made along the way. Simply get back on track the next day and move on without the mentally of ruining all progress made. Realistically you won’t be gaining tremendous amounts of body fat due to one day of binging, so don’t let this moment of weakness throw you off your fitness goals or for you to lead poor eating habits again!
Start your 2019 the best way possible and aim for your own body transformation. Book in for a free consult HERE