The holiday's are here. While this is usually a dreaded time of year for anyone on a journey to lose weight, it does't have to be!
Here are 7 tips to keep your weight loss goal on track during one of the most tempting times of the year and to do so in a way that isn't completely restrictive.
#1: Strategize and plan ahead
Success begins with intention.
Take advantage of the calm before the storm and strategize and plan ahead for this busy season.
Everything else I'm about to share with you fits inside this first recommendation.
Begin to map out when you're going to be in tempting situations. Work out how you'll respond to these situations ahead of time. The other 6 tips I'm about to share will give you a great starting point.
The idea of strategizing and planning ahead also brings out intention. To be successful with the rest of the tips in this article, you MUST be intentional.
Intention is a word that's thrown around all the time. By intention, I mean actively choosing what you want, rather than reacting to what you're given.
Proactive individuals get what they want. Reactive individuals get what shows up.
#2: Limit or skip the appetizers
Save room for dinner.
Appetizers are dangerous. Often, they're small bites that add up. And it's really tough to quantify how much we're actually eating when we're picking at one appetizer a time.
If you do decided to eat appetizers, pick a plate and choose what you're going to eat in one serving. When that plate is gone, you're done!
The other option is to just skip them completely. In my experience, there's PLENTY of tasty options at dinner.
#3: Don't go for seconds
You may be laughing at this one because it's so simple. My rebuttal for simple always comes back to: Are you actually doing it?
Simple doesn't mean you're doing it. Simple doesn't mean it's easy.
Make the commitment (and set the intention) right here, right now, as you read this, that you're not going to go for seconds this holiday season.
Enjoy your first plate of tasty food.
Then, be done and watch the weight drop off.
#4: Set a weekly and a daily drink limit
Dial down the booze.
Holidays are usually flowing with alcohol. How do you navigate the endless tasty (and often sugary) drinks?
First, set a limit for your week. Then, set a drink limit for each day.
For example, my drink limit is 7 drinks a week and no more than 2 drinks in one night. Without having this drink limit set, it's easy to over-consume.
And you don't HAVE to hit your weekly drink limit. There are many weeks in a year where I have much less than 7 drinks in a week. That said, it's important to have a cut-off point for the alcohol heavy weeks.
Another useful tip to keep the drink number down is to slowly sip a glass of water between alcoholic beverages. This little trick helps spread your alcohol out over the evening.
Let me be clear: I'm not saying "don't drink". Just be intentional and enjoy your holidays in a responsible way.
#5: Stop when you're full
So simple, but are you doing it?
Once again, this is simple in concept, but challenging in practice.
To be able to consistently stop eating when you're full takes lot of practice. It requires a high level of body awareness. Once you begin to feel the sensation of being satisfied, stop eating (even if there's more on your plate).
Wait 10 minutes before deciding if you're still hungry.
If you're still hungry after 10 minutes, eat a little more. 9 times out of 10, you'll likely be in that perfect spot - not stuffed, but not hungry.
#6: Load your plate with vegetables
The more, the merrier.
Strive to make your veggies take up half your plate. Yes, I said half.
By filling up on veggies, you'll take your total calorie count down significantly as you'll be replacing them for more calorie dense foods.
If you aren't a big fan of vegetables, I wrote this blog post for you.
#7: Own your goals
You're not being judged. And if you are, who cares...
You may feel like everyone else is indulging and you'll just look like the "odd one out".
The truth is, no one is likely paying attention to what you're doing but you. And if they are, it's their problem, not yours.
Do what's in your best interest.
If that means saying "no" to that extra drink, practice saying no.
If you're getting pressured to eat more, politely decline.
This is your journey and your body. Own it!
It's all about the intention
I know you know this stuff. I know it too. It doesn't mean we do it all the time.
When I'm clear on my goals and I set my intention, crazy stuff happens (AKA: results). When I don't, nothing crazy happens.
If you really want to have a holiday season full of fun, family, and food, but DON'T want to put on the pounds, use these simple strategies to succeed in your quest.
You'll be so happy you took action when the New Year hits!!
One more important tip:
All of these tips work during the other 11 months of the year too. Use 'em!
Are you ready to achieve amazing results in 2018?
The concepts covered here are topics I work on with my clients in-depth during my nutrition coaching program. For one year, I'll take you through a program designed around behavior-oriented goals that add up to some INCREDIBLE transformations.
Here at Andrew Leonard Coaching, I partner with busy, everyday folks ready to make real, sustainable change in their nutrition & fitness practices.
My program, powered by Precision Nutrition, is tailored for people with busy lives like you, because I know one important fact that most nutrition and fitness programs ignore: you've got a life outside of the gym.
I offer 3 different programs that laser focus on your specific goal. Each month, I accept a limited number of men and women into our coaching programs.
Free offer for you
Is one of my programs right for you? There is really only one way to find out. Let's talk. Set up a complementary, no strings attached, consultation with me below.
In this 30-minute consultation, you and I will explore what your goals are and see if one of my 3 online coaching programs makes sense for how you work and your goals.
Our long term, practice based approach results in totally new behaviors that make healthy eating habits something you do for the rest of your life.
Whether you're tired of yo-yo dieting, feel too busy to commit to an extreme exercise program, or are just starting your nutrition journey, we'll provide you a sustainable path and unprecedented guidance through our coaching.
In order to give our clients the feedback and attention they deserve, I only open a few spots to my programs each month.
Schedule your consultation RIGHT NOW and learn how you can save up to $360 off our upcoming, limited enrollment opportunities.
Get active in the community
Be in the conversation. Join the Powerful Body, Powerful Life: Live a life worth training for Facebook group and be a part of a supportive community of like-minded people.
Go live a life worth training for.