fit through the holidays

The holiday season can go one of two ways. It can either be a testament to the hard work you've been executing consistently overt the past several months, or derail you from your goals, with unintentional weight gain. It's important to remain consistent, and make thoughtful choices to continue the progress you've made to your goals. As we always say, everything in moderation is the key. We're going to give you 6 easy ways to keep on track this year with your goals, despite the temptation, and overindulgence. 

1. Get Moving

So what it’s cold outside and the sun doesn’t come up early, that’s really going to be the excuse you use to not stay on track? Come on now. Just because it’s the Holiday season and all your favorite tear jerker Hallmark Movies are on doesn’t give you the excuse to sit on your ass and eat everything in sight (sorry, not sorry). Whether it’s an indoor workout, catching a class at your local gym or CrossFit box, or running with the dogs, get moving already! If you don’t make much time or have the motivation, keep your workouts short and spiffy. High-intensity workouts (think 20-40 minutes) with bodyweight and constant movement. Better yet… do your workouts in a fasted state and up the ante!

2. Intermittent Fasting 

Intermittent Fasting (IF) is different that it’s not about what you eat per say, but when you eat. Let’s face it – most diets don’t work. And dieting through the holiday season sucks for more reasons than one. The goal is to be healthy and fit without the trends or fads, it’s about creating a maintainable lifestyle focused around your health and wellness goals. IF does just that!

Intermittent Fasting is not a diet – it’s a way of life that requires your body to use food more efficiently, optimize hormones (insulin and cortisol) and fuel weight loss and supporting healthful weight management. It can be done in conjunction with exercise as well to accelerate results.

RELATED ARTICLE The Quick Guide To Intermittent Fasting

If you're looking for a FREE comprehensive guide to the benefits of Fasted Workouts & Fasted CrossFit, click HERE.

3. Increase Protein & Decrease Simple Carbs

Yes! I am completely aware that this is a ridiculous request. With beautiful arrays of mashed potatoes, stuffing, and rolls how could you possibly pass up delicious comfort foods, for another helping of Turkey? You don’t have to, I’m just simply telling you to eat less of them.

For most of you, your protein of choice will most likely be Turkey or Ham.

For those of you not participating in traditional Holiday meat choices, namely Tofurky and Pizza, I’ve already lost you, and I can’t help you at this point (just kidding). 

Let me tell you something. Fat, despite its bad rap, does not make you fat. Simple carbohydrates do. You see, when you eat carbohydrates, the digestive system breaks them down into glucose (sugar), which then raises your blood sugar levels causing your pancreas to produce insulin, a hormone that prompts your cells to absorb sugar for energy, which turns into glycogen and stores body fat. Not only that but the starchy carbohydrates you eat during the holidays are simple carbohydrates.

Simple, meaning they have simple chemical structures, mainly composed of sugars (glucose), and are easily and quickly utilized for energy by the body, often leading to a faster rise in blood sugar and insulin secretion from the pancreas. What does that mean? Simple carbs don’t keep you full for a very long time. Often times, this means going back for seconds and thirds, because the simple carbohydrates don’t keep you satiated. Which leads me straight to our next secret...

RELATED ARTICLE The Best Nutrition Plan: 5 Simple Ways To Create A Great Nutrition Plan

4. Portion Control 

Nobody ever said you had to stop eating mashed potatoes, cold turkey. Yes, pun, one hundred percent intended. But seriously, it’s not about what you eat necessarily; it’s about how much of it you eat. When we’re stuffing ourselves with simple carbohydrates, we don’t stay full for very long. So, we eat, and we eat, and we eat. Leading us to hate ourselves and debating whether or not to purge the last four bites of green bean casserole your stomach was unwilling to take down, but that which your brain convinced you otherwise.

Our secret to avoid overeating; pace yourself.

Eat a well-rounded plate of food, which a steady balance of protein, carbohydrates, and fat. THEN WAIT! Don’t just jump to making yourself another plate. Wait for 10-15 minutes, so that your body can digest the food you’ve eaten, and your brain can recognize that you’re full. Otherwise, you’re going to lose the gains you’ve made in the gym, and acquire the gains you never intended.

5. Hydrate

Drinking more water is hard. And drinking more water during the Holiday season is even harder. With all of the amazing beverage choices, (which usually coincides with booze) you’ve got everything from eggnog, wine, seasonal pumpkin ales, and soda. Again, I’m not saying that you can’t drink your eggnog paired with rum, brandy, or bourbon. I’m simply suggesting that you don’t drink the whole bottle.

Remember, that the human body consists of 70% water, and with more water, comes more satiation, increased protein synthesis, and metabolic rate. So instead of eating three to four servings of carb-loaded madness, drink water after your meal. This way you can stay full and hydrated between the glasses of wine. And no, I am not trying to mess with your buzz. So please, do what needs to be done. 

6. Everything In Moderation 

If there was one underlying message to this entire article, it’s to eat everything in moderation. Nobody wants to experience you, when you don’t get what you want, or when you’re hangry and upset. Holidays do not tolerate divas. Diets don’t last, and if you can’t eat what you want, then there needs to be a serious recalculation in your goals. But, having too much of one thing is never good. And the saying stays true during the Holidays. So eat some cookies, have a glass of wine. Just don’t drink the whole bottle and hate yourself later for doing it.

How To Avoid Weight Gain During The Holidays: Takeaway

Don't be a glutton. The hard work you've put in, day in and day out, can disappear with a few bad decisions, that can turn into bad habits. Be conscious, be mindful. Remember why you started. Don't give into peer pressure. And above all, believe in yourself. 


Need Help With Optimizing Your Diet And Figuring Out What Foods To Eat?

The Swole Kitchen is an exclusive membership opportunity for those who are looking to pursue a performance-driven lifestyle. By combining wellness consulting, nutritional lifestyle improvement, and 1:1 customized nutrition plans to our members, our programs aim to optimize human potential. In each of our programs, you’ll receive guidance to reclaim your health, fuel your lifestyle, and pursue performance ambitions, all while learning how to make nutritional decisions from a place of self-trust and intuition. All of our coaches are committed to providing the highest level of results-driven wellness to our members.

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.

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