November 23, 2021

Eight Holiday Hacks to Prevent Fat Gain | Mind Pump

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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

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)

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

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

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)

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

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.

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

Invite your family and friends on a walk after your meal
- You’ll be surprised by the response, accountability often has a chain reaction

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