
November 23, 2021
Eight Holiday Hacks to Prevent Fat Gain | Mind Pump
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Key Takeaways
- Eat with intention, the speed and approach to eating are often large factors in gaining weight over the holidays
- Fast before and after your meal; the constant snacking and grazing is what’s worst for you
- Eat your proteins first – they have the most macronutrients and have an appetite suppressing effect
- Slow down – enjoy the bite in your mouth, don’t get caught up anticipating the next bite
- Say no to leftovers – keep the holiday meal as a standalone special event
- The holidays are about spending time with your friends and family, don’t rush through the meal
- Make Thanksgiving into a 6-course meal – start with only turkey on your plate, eat it, wait 15 minutes, and grab your next dish
- Try to take small portions of everything rather than one heaping plate, take breaks and talk in between portions
- Physical activities can be a great form of social fun and interaction during the holiday season
- Nature hikes, flag football, turkey trot/walk, and weight training challenges
- Simply taking a walk after your meal can be great for digestion and an awesome time to socialize
Intro
- In this episode of Mind Pump, the crew discusses their strategies on how to prevent fat gain over the holiday season
- The average American gains 8-20 pounds over the holidays, from Halloween to New Years
- These strategies can be applied outside of the holiday season as well
- Hosts: Sal Di Stefano (@mindpumpsal), Adam Schafer (@mindpumpadam), and Justin Andrews (@mindpumpjustin)
#1 – Bring Something Healthy
- When you are at a holiday potluck, be the person that brings a vegetable, low-calorie dish, or lean protein dish
- You’ll guarantee that there will be at least one healthy option that you like
#2 – Organized Physical Activity
- Organize a collective physical activity, make a tradition out of it
- You get all the social and bonding benefits from the holidays while staying active
- Don’t present it as a traditional workout – make it fun, informal, and competitive
- E.g., Nature hikes, flag football, turkey trot/walk, weight training challenges
#3 – Fast Before and After the Holiday Meal
- Fasting helps put your mind at ease; it puts you in a better psychological state to enjoy your meal
- The meal isn’t the worst thing for you anyway, it’s the constant mindless grazing (deserts, appetizers, drinks)
#4 – Eat Your Food in Order
- Be strategic about the order you eat your food during holiday meals
- Eat protein, vegetables, starches, and then other foods
- This strategy should cause you to eat less – proteins are shown to have an appetite-suppressing effect
- Proteins (with some fat content) provide your essential macronutrients so it makes sense to prioritize them before consuming lower nutrient / higher calorie foods
#5 – Be Present
- Be present, be in the moment
- Enjoy the bite in your mouth, don’t get caught up anticipating the next bite. Set the fork down, it’s not a race.
- Your food will be more enjoyable and you’ll be more present in a conversation
- Other countries prioritize the social setting of a meal far over the food itself.
#6 – Want Seconds? Wait
- If you want seconds, wait 15 minutes and see what your stomach communicates to your brain
- This is better for your digestion as well. Allows the stomach an appropriate time to send the ‘full’ signal up to the brain.
- You could also try making Thanksgiving into a 6-course meal – start with only turkey on your plate, eat it, wait 15 minutes, and grab your next dish
- Or, try to take small portions of everything rather than one heaping plate, take breaks and talk in between portions
#7 – Post-Meal Walk
- Invite your family and friends on a walk after your meal
- You’ll be surprised by the response, accountability often has a chain reaction
#8 – Say No to Leftovers
- It’s hard but say no the leftovers
- Make it a one-meal event, not a week-long gorge. Keep the holiday meal as a special and rewarding event.
- If you do take leftovers, at least focus on the food group priorities mentioned in #4, grab the proteins and vegetables