• advancedweightloss team

25 Tips to Survive the Holidays

And Avoid Stress and Weight Gain



The average American gains 5-7pounds between October 31st and New Year's Day, but that doesn't have to be so! We've compiled a list of suggestions to help you not only avoid weight gain during this time of year, but also minimize stress so that your holidays can truly be happy.





1. EAT BREAKFAST

-high in protein, high in fiber, low in fat and includes water.

2. MOVE MORE

-venture on a neighborhood Decoration Exploration

-organize a Christmas Caroling outing

-mall walk before holiday shopping

-shop at an outdoor shopping area

-park farther away from shopping and holiday events

-attend outdoor holiday events

-take a Christmas Eve family hike

-choose to walk

3. GO|BE PREPARED

-have to-go containers on hand to freeze or send home left-overs with

your guests

-bring a healthy alternative to your event

-mentally prepare: eat slowly, refuse seconds, make good choices

-eat before drinking and celebrating

-avoid staying within sight of food serving area

-drink plenty of water

-use small plates

-chew gum

4. EAT FOODS YOU LOVE (whaaaaat??) yup.

-eat what you love-in moderation

-scan the spread, and only pick what you love instead of one bite of

everything

-drink a glass of water before returning for seconds

-eat slowly, and savor every bite of the food you love

-be flexible, not rigid

-1/2 your portions

5. PORTION CONTROL

-create only one layer on your plate

-1/2 your normal portion

-drink a full glass of water before succumbing to seconds

-put your fork down between bites

-use small plates

-chew slowly

-affirm your commitment to weight loss before your arrive to a function



6. PERSPECTIVE

-see the party as more than just a food event

-focus on activities, such as dancing and karaoke, rather than eating

-enjoy the company of others

-take note of decorations and holiday dress

-focus on conversation

7. GO NUTS

-a handful of nutrient-rich nuts help curb hunger while supplying

vitamins, minerals, omega-3 essential fatty acids, and antioxidants

8. EAT FIBER (apples, raspberries, green beans, sweet potatoes, carrots, strawberries, chickpeas, pumpkin, oats, oat bran, nuts, popcorn,...)

-it's filling >> eat less

-helps prevent colon cancer

-with water, helps with regularity

-reduces incidence of heart disease

-lowers blood pressure, cholestrol, glucose levels, inflammation

9. LIMIT ALCOHOL

"It's not about the calories; it's about control" ~Susan Rabin, MA, WebMD

-substitute sparkling water, water with lemon, or club soda

10. BUDDY UP

Find a friend or friends with similar goals to lean on regarding both your

wellness goals and the stresses the holidays inevitably bring. This keeps

comfort eating at a minimum, and being accountable to someone else

always keeps moments of weakness in check.



11. WRITE IT DOWN

This is a good tactic for staying on course in your weight-loss journey, but

especially so when there's so much going on. It's easy to lose track of

your goals. Writing down what you eat and drink helps you keep these

goals in focus, and helps you eat mindfully.

12. EAT PROTEIN

-a high protein diet will keep you satisfied and feeling full

-consuming foods high in protein will help keep your metabolism up

-have a small dish snack with lean meat or plant-based protein before

attending a party to keep from over-eating

13. WATER, WATER, WATER

-helps pwer your workouts

-helps make you feel full so you eat less

-helps boost energy by keeping cells nourished

-keeps you from drinking other, less healthy things

-helps the kidsneys to function properly to eliminate waste and toxins

-promotes healthy digestion, circulation, skin, hair, kidney & liver function

14. TAKE A SECOND LOOK AT FATS

-slash caories by cutting butter and fats

-substitute applesauce, avocado, banana, or flax seed in baked goods

-remember healthy fats :: avocado, nuts, olive oil, grapeseed oil, palm oil-

these healthy fats provide energy, provide fatty acids, help us feel full,

and absorb fat-soluble vitamins

15. STAY INSPIRED

-find what inspires you and keep it close at hand as a reminder when you

need it

-take before pictures and then photos at intervals so you can mark and

see your progress

-follow inspiring feeds on social media

-keep a journal, refer to it or write in it when you begin to feel frustrated



16. CHEW SLOWLY

-chew slowly and put your utensils down between bites

-eating slowly allows time for your brain to receive signals that your

stomach has received nutrition and feels full

-those who eat slowly tend to eat less

-helps you feel calmer and more in control

-allows better absorption of nutrition

-allows you to enjoy your food

-improve digestion

-reduces stress

17. SUPPLEMENTS

-used to supplement diets when lacking in vitamins and minerals,

particularly when stressed or dieting

-should be used with a balanced diet & regular exercise, not in place of

-can help prevent deficiencies that can contribute to chronic illneses

-should be used as a tool to help you curb hunger and maintain energy

levels while modifying diet

-look for all natural supplements from a reputable source

18. COMMIT, RE-COMMIT, AND COMMIT AGAIN

-long-term weight loss takes time and commitment

-commit to make permanent changes for a healthier life

-determine to address stresses in ife, and do so in a healthy fashion to

stay on track with your weight loss goals

-understand that you might slip off track and determine to recommit to

your goals as soon as possible to yield long term weight loss

19. TOOLS TO HELP MEET YOUR GOALS AND MAKE WORKING TOWARDS THEM MORE FUN

-exercise trackers

-apps :: search for calorie counters, work-out challenges, pedometers,

motivation/meditation, water trackers, weight loss meal plans, weight loss

recipes, food journals

-follow motivational instagram accounts

-participate in on-line support groups

-follow our facebook page

20. PRACTICE PATIENCE

-permanent weight loss takes time and patience

-use the days leading up to the New Year to plan and recommit to long

term change

-successful long term dieting requires changing patterns of behavior and

habits. Changing behavior and habits requires time. It generally takes 6

weeks to form new habits

-patiently endure the ups and downs of dieting

-changing your body through fitness also requires time



21. SET GOALS

-goals should be realistic, objective and measurable

-goals should be well-planned

-set time-frames for your goals

-break down long-term goals into several short-term goals

-remember process goals :: goals that help you achieve your primary

goals . Examples: "Drink eight 8 ounces of water," or "Walk 30 minutes

daily".

-reassess goals regularly

-keep your goals in the forefront of your thoughts

22. PLAN

-especially as you approach the New Year, sit down with your goals and

begin to plan

-plan for dealing with people, environments, and events that might

sabotage your efforts

-plan strategies for handling hunger, fatigue, and stress

-plan for handling your particular weakness in dieting

-plan meals and grocery lists

-plan to overcome obstacles

-plan nutritional changes

-plan exercise schedules

-develop strategies

23. PREP

-prep the fridge with clean whole foods in clear containers

-prep the kitchen by removing unhealthy foods

-prep your schedule by ridding yourself of tasks that are unnecessary

and don't bring you joy

-schedule time in your day to plan

-schedule and prioritize exercise

24. INTENTION

Live your life with intention.

-keep your goals and aspirations always within sight

-be deliberate in the planning and execution of your day

-remain focused during exercies, meal planning and prep

25. LIVE LIFE

-stay involved with activities that don't involve food

-go out and visit with friends and family, but set yourself up for success

before you go

-enjoy hobbies, particularly those that keep your hands busy

-be adventuresome



Enjoy Your Holidays!


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