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