James Eib

James Eib

Maintaining Weight Loss During the Holiday Season 15 Tips

1. Take a multivitamin. You should take one every morning with a healthy breakfast. This sets the right tone for the rest of your day.
2. Jump-start your metabolism. You can do this at the start (or end) of your day by performing 15 minutes of simple exercises that raise your heart rate and get those calories burning.
3. Don’t skip a meal. A common misconception is that skipping a meal reduces calorie intake during the holiday. This method doesn’t work for two reasons: first, your body will start storing the fat because it thinks that you are starving and it’ll go into survival mode. Second, skipping a meal more often leads to overeating and the consumption of at least three or four times more calories than what would’ve been consumed had that meal not been skipped.
4. Bring a snack. When going holiday shopping, bring a low-calorie snack such as a bar or some fruit. This will keep you from picking up those goodies, often found in shopping areas, that provide only empty calories.
5. Fitted clothes. If your stomach can’t expand, you probably won’t overeat. Wear slim-fitting pants or tighten up your belt; when you start to feel like you might be out of room, it might be time for a break.
6. Water. Drinking plenty of water takes up room in the stomach and also aids in digesting the food eaten.
7. Scan. Look at all the options available and form a plan of action by making healthy choices and choose what you really want to spend those calories on.
8. “Save the best for last”. Eat salads, veggies and other low-calorie items first. This will keep you from overeating sweets and other calorie- or fat-heavy items.
9. Use only one plate/serving. Enjoy smaller quantities of the food you enjoy by keeping the amount to one serving; include your dessert in this one-plate serving.
10. Do not socialize near food or eat just to be social. “Out of sight, out of mind”; keeping a certain distance between you and a table full of appetizers will require some effort for you to reach them. Do not eat just because everyone else is, unless you are hungry; in that case, choose something from the vegetable platter.
11. Partner in crime. Find a friend who is as motivated as you are and be each other’s support system. Make a competition out of it and see who can stick closest to their goal. In the end, everyone wins!
12. Involve the family. Take advantage of the outdoors and crisp weather. Play outdoor sports and go for a walk or a hike. Be a little extra active when you’re eating a little extra more than usual.
13. Balance. If you go a little overboard one day, do not beat yourself up over it. We have all done it. Try to make up for it the following day by either consuming less calories or by exercising a little extra.
14. “There’s an app for that” and take a class. There is an abundance of apps on the market – many of them free – where you can track your food and calorie intake. Set a personal calorie intake goal and try to stick to the number. Reward yourself if you do! If you belong to a gym, take advantage of classes that are aerobic-based and keep your heart rate up.
15. Sleep. Make sure to get around eight hours of sleep each night. A fully rested body functions properly.

James Eib
Personal Trainer