November 26, 2019
Seven Ways to Not Get Fat During the Holidays – Mind Pump
Check out the Mind Pump Episode Page & Show Notes
Key Takeaways (Strategies for Avoiding Holiday Weight Gain)
- First off, RELAX – enjoy the food and company of your family
- Eat the meaningful foods (skip the Oreos, or foods you can eat any other day of the year)
- When eating, SLOW DOWN
- Fill your plate with protein (very filling) and veggies (high in fiber) before you hit the carbs
- Make sure you’re drinking water in between meals/alcoholic drinks
- If you know your holiday party won’t have any healthy dishes, bring one yourself!
- After a big meal, go for a walk to aid digestion
Intro
- Mind Pump consists of Sal Di Stefano (IG: @mindpumpsal), Adam Schafer (IG: @mindpumpadam) and Justin Andrews (IG:@mindpumpjustin)
- The trio have 50 years of combined fitness experience as personal trainers
The Stats
- From this article:
- According to a study published in the New England Journal of Medicine, the average American’s weight increases by 0.4% over Christmas, and 0.2% over Thanksgiving. In total, this amounts to around one pound gained per holiday season for the average person.
Cut the Stress
- Many people freak out about their diets this time of year
- Stressing over the holidays only makes potential weight gain more likely – Relax and enjoy the food and people around you
- “Your relationships are just as important to your health and longevity as eating right” – Sal di Stefano
- When you’re too rigid with food, diet, and portions, you’re more likely to derail and “go crazy”
Prioritize Food Order
- Fill your plate with protein (very filling) and veggies (high in fiber) before you hit the carbs
- Then, go back for stuffing and sweet potatoes
Drink Plenty of Water
- By doing so, you’re less likely to over-consume calories
- Practice “coasting” – sipping an alcoholic drink, but hydrating with water in between
What happens if there are no healthy dishes at the holiday party?
- Bring one yourself! – It may turn out to be the new family favorite
- Also, consider bringing a low-calorie alcoholic beverage (like White Claw) for yourself
Eat Mindfully
- Slow DOWN – you’ll enjoy the food more and eat less
- A hack to help: Switch hands in between bites
- Eat the meaningful foods – skip the Oreos (or foods you can eat any other day of the year)
- If there’s homemade pumpkin pie or your aunt’s once-a-year stuffing, go all out!
Go for a Walk After a Big Meal
- Walking massages the muscles around the intestines and aids digestion
- A post-meal walk is great for relationships – it gets everyone away from their phones!
Schedule a Post-holiday Workout with Family and Friends
- Invite visiting family to get a workout in with you
- You may have to dial back your usual workout, but so be it
- Exercise blunts blood sugar spikes, so it’s a great idea to get a workout in before a large meal
