Weight gain between Thanksgiving and New Year’s Day is a big concern for most Americans, but why does this happen? For many, life is hectic during the holiday season, stress levels are high, and there doesn’t seem to be enough time. There are so many things to do: planning, shopping, parties, traveling, you name it. This time creates opportunities to have “perfect” excuses to stop exercising and managing our diet. The overall consensus is that people, after the holidays, weigh more than before because of feasting and lack of physical activity.
Let’s face it now, because when January 1st comes around and you’ve gained 10 pounds, you may wish you had done something different.
Here are our best quick fit tips to stay fit during the holidays:
(1) Use the 5-10% Rule:
What is the 5-10% rule? On a daily plan, cut your carbohydrate intake down 5-10% BUT increase your protein intake by 5-10%. Protein functions as a natural appetite suppressor in the body and therefore by increasing your protein intake by a minimal margin as 5-10%, you will be less hungry at family dinners without cutting your calories altogether too low. During your workouts your body will be a lot more likely to use fat oxidation as an energy source as well, as a result of your carb stores (glycogen) being lower than normal.
(2) Breaking the rules aka cheat days and cheat meals
A cheat day = A designated day where you eat what the heck you want without following your scheduled diet.
A cheat meal = simply eat what you want during your normal scheduled diet, such as a super fat dessert.
The main reason to deliberately break the rules and have cheat days is to refill your body full of those nutrients it may normally miss from not eating certain foods. You may sometimes find that you feel a bit sluggish, feel very weak or fatigue very quickly during your workouts. This may be because of your ever so clean and tidy diet. So that’s why you may want to fit some cheat days into your schedule (typical 1x/week).
Plan your cheat days carefully
You are going to cheat a lot of the festive season, no if’s ands or buts about it! To decrease your chances of gaining a bunch of unwanted fat, try to plan these days carefully. Try and leave 5 to 6 day gaps between each cheat day.
(3) Workout like a barbarian before you cheat
Why? Because your body will be hungry to restore those carbs and proteins that it lost from your workout. Having a cheat meal when your body is in this state will ensure that your body will absorb all of those nutrients that you feed it.
(4) Drink More Water & Green Tea!
Not only so that you can stay hydrated, but also the fact that approximately 70% of the time when we snack here and there in between meals (especially at Holiday get-togethers), we think we’re hungry when in fact our body is trying to signal to us that we’re approaching dehydration! Plus, having ample water and even green tea (metabolism booster!) inside our bodies not only helps our bodies break down the foods we’ve consumed during these tasty family outings, but also keeps our tummies much more full which in turn – keeps us from over-eating after we’ve over-eaten (domino effect of over-eating). Save additional calories by drinking water or green tea with your family Holiday meals and feel more full, keep your metabolism at full speed, and help your body help itself!
(5) Become A Multi-tasker
Work on trying to get activity and workouts in anywhere at anytime. One thing my wife and I have always made sure we do when we go out of town is ALWAYS keep a gym bag in the trunk. This will include one set of workout clothes, shoes, etc. Whatever other items you see and immediately think about your workouts, those are the items you want to keep in that small bag at the back of the trunk. This way if you’re just like I was this past week, even taking the kiddos to the playground is a golden opportunity to get your workout in. Whenever, wherever, you’re ready to get your workout in – period. Don’t allow yourself the excuse of “I don’t have my stuff with me.”
For help putting together a program you can perform on the road and/or during the Holidays? Let us know. We’ve helped thousands achieve their fitness goals without ever stepping foot into the studio, simply by following the right regimen for their body and goals.
[...] This article originally published at Fitness Mastermind and republished here with permission. Original article. [...]