Eat Right for the Holidays
Here are 7 quick tips on getting through holiday eating without sabotaging your weight loss efforts.
1) Eat as much vegetable and pumpkin as possible...*before* the turkey, mashed potatoes, and gravy.
Pumpkins, onions, celery, sweet potatoes, yams, squash, green beans, and fruits such as cranberries
and apples are high in fiber and tend to make you fuller faster. The presence of these foods in your gut
will also decrease fat absorption from the other more fatty foods, such as the meats and cheeses, so
prioritize consumption of these foods, and get them on your plate before the others.
2) Eat slow. Eating slowly allows you to feel full *before* you've eaten more than you actually need. By
taking smaller bites, enjoying the conversation around you, and focusing on the meal as just a small spart
of the celebration, you'll be more likely to spend 20 minutes on one plate, rather than starting on thirds
inside of 15 minutes (you'll thank me when you don't have the post-meal stomach-ache this year!).
3) Choose your pie wisely. You will literally save hundreds of calories by choosing a fiber-rich, lower
sugar pumpkin pie over rich, buttery apple, or even worse, pecan pie. The pumpkin pie takes up just as
much room in your stomach, which will still satisfy your appetite.
4) Take a walk. The post-meal physical activity will boost your metabolism, and keep those fatty acids
circulating in the bloodstream so that they're less likely to get deposited as fat on the waistline, butt and
thighs (note: save the backyard football for *before* the meal - you don't want to get tackled with a belly
full of turkey).
5) Snack beforehand. Don't fast all day because you know you'll be eating a big meal later on. The last
thing your body needs is to be in starvation, fat-storage mode when the feast arrives. Instead, eat a
healthy, complex breakfast (like a bowl of oatmeal with fresh fruit), and snack throughout the day on 100-
250 calorie meals, like a piece of raw fruit, a handful of nuts, or a small salad. You'll be less likely to
overeat at any big meal if you practice this habit.
6) Don't overdo exercise. I know those Thanksgiving day exercise classes and early morning workouts
feel great and make you feel less guilty, but just don't overdo it. A 3 hour marathon of lifting, cycling, and
running is only going to increase stress on your body and raise the level of fat storage hormones, just
before the food goes in. Follow this rule: don't exercise any more than you would on a typical day.
7) Have fun! For those of you on a strict diet-exercise regimen, this is one of those times of year to really
enjoy yourself. Everybody needs a break once in a while, and one piece of pumpkin pie, or a tablespoon
of gravy, is not going to sabotage your routine and make you fat. As a matter of fact, occasionally
indulging yourself is a great way to feel mentally and physically excited about getting back into your
routine. So try to follow the simple rules in this article, and at the same time, break loose and have fun!
Until next time, train smart,
M.S. PE, NSCA-CPT, CSCS
If you’d like a FREE newsletter and weekly audio podcast from the author of this article, simply
visit http://www.bengreenfieldfitness.com. For more personalized fat loss, human performance or
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