Tips to Stay Lean During the Holidays

Everyone who has ever been trying to lose weight and burn fat knows that it is the hardest to stay on track during the holidays. Lots of people tend to put on a bit of holiday weight as they lose track of their fitness goals due to all the euphoria as well as all the temptation of food and drinks at parties and social gatherings. As you’re getting busier during the holidays, the motivation to work that weight declines. Even if it doesn’t, the temptation to drink and eat some goodies definitely goes up. That’s why it is so hard to stay lean during the holidays.

There are many holiday challenges and they include lots of holiday parties, less time to work out, lots of stress, and almost always being surrounded by people who encourage you to let go of your goals during the holiday period, relax, and enjoy.

The worst is that we all know that this can turn into a total binge fest, relaxing and enjoying it a bit too much. For this reason, lots of people find themselves lacking the motivation to build themselves back up after turning their bodies into a mess. So, instead of re-finding your motivation and re-building your physique, try to keep on track with your fitness goals, but still enjoy the holiday season. You’ll need something to find that balance.

Check out the top tips for you that will help stay lean during the holiday period.

Ensure you’re prepared

Whenever you know what’s coming your way, you can be prepared. Preparing is one of the most important things to avoid bad consequences. You can prepare both mentally and physically as you know what’s coming your way during the holiday season. Enjoy the holidays, but do smash your fitness goals. Do so by taking positive action, and preparing with a purpose and a plan, you’re going to find it easier to say no to those treats and sweets during the holiday season.

Moreover, by preparing and planning, you’re going to know very well when you may opt for your favorite holiday foods, and when you need to keep your fitness goals in mind.

Increase fiber intake

Fiber is something that not too many are paying attention to, but that’s a huge mistake. Fiber has a very long list of health benefits. For example, it plays a vital role in your digestive system. At the same time, it helps flush out the cancer-causing substances from your body too.

Besides, by eating more foods higher in fiber content, you will likely want to eat less. Fiber keeps you full and makes you want to eat fewer calories. At the same time, your body is burning more calories when trying to digest foods high in fiber. The daily recommended fiber intake is anywhere between 25 to 34 grams per day. Yet, most US citizens only eat about 14 grams of fiber a day. Simply by increasing it to 35 grams a day, you may be able to burn an extra 250 calories a day. That’s one pound of fat every 2 weeks. And that’s from fiber alone.

Increase your Essential Fatty Acids

When you lack essential fatty acids, you will not be able to lose fat, build muscle, and recover from the workouts properly. It is important to make sure you get enough good fats. Essential Fatty Acids will provide a lot of health benefits such as: improving your heart health, and memory function, strengthening your immune system, and minimizing the damage that free radicals can do to your body.

But there are different types of fats. Avoid trans fats such as those from deep-fried stuff. Good fats include polyunsaturated, especially Omega 3-s from fish and nuts. Moreover, there are monounsaturated fats from foods such as peanut butter, egg yolks, olive and fish oil, walnuts, avocados, and almonds as well as sunflower, safflower, and flaxseed oil.

Increase your protein

Protein is essential to stay healthy. But it is even more important when you want to stay lean. You must increase your protein intake which will help boost your metabolism, maintain lean muscle mass, and will also help lose fat and stay away from it.

Protein will help you stay full and will keep you full for longer. It is important for your metabolism and for hormonal balance. It helps keep you away from overeating too. Have some whey protein with fiber 15-20 minutes before a meal, with some water, and you’re likely to eat less, staying on track.

Schedule the treat/cheat days

This will return back to ensuring you are prepared. Still, you need to take a look at the holiday schedule and identify the days that you are going to be most likely or most tempted to have a cheat meal or cheat day altogether. It could be Thanksgiving, Christmas, or any holiday party. Therefore, you can arrange the schedule in a way that you can enjoy the treat day (during the holiday or event) and still stay on track.

If you know your treat day is next Saturday, then have a low carb diet 2-3 diets before and after it. Ensure you get enough protein all week. Moreover, if you know that you’re going to have a dessert, save it for a post-workout refuel. Have the whey protein powder and have a lot of water. You’re still going to have a slice of pie. But you can enjoy it better after a workout, with enough protein, fiber, good carbs, and water.

Eat mindfully

I guess we’ve all been in the situation when we’re reaching the dinner table but we’re already full of holiday appetizers. That’s a huge mistake because you could be overeating (a lot) and you’re not even hungry.

Still, do not sit at the dinner table empty either. You’re likely going to eat too much of something that you shouldn’t really have. Better graze on some lighter appetizers and those that help you stay on track such as shrimp cocktail, nuts, or a protein bar or protein shake.

Avoids some foods during the holidays

The foods that I would recommend avoiding are generally the same ones that you’re already avoiding on a daily basis. They include unhealthy trans fats as well as highly refined carbs. These are the worst.

There are a lot of healthier foods during the holiday season that are super tasty. Yet, there are those full of trans fats such as sweet potatoes covered in melted marshmallows, holiday candies filled with sugar, and others. Not only will these find a way to stay in the form of fat in your body, but they also create high insulin levels. This can make you very hungry, so you can easily overeat and indulge in calories. If you find it hard to restrain and your appetite is huge, you better avoid saturated fats from full-fat dairy, cakes, palm oil, high-fat meats, and so on. Also, avoid trans fats created when oils are deep fried. Another thing to avoid is sodium. It is harder to avoid it, but try to at least avoid any extra salt in your food.

Eat as naturally as you can during the holiday season

Opt for foods that are in their most natural state. This will produce less destruction to their nutrients and calorie content. Avoid highly processed foods. Better opt for the whole, natural, unprocessed foodstuffs.

Consider the size of your meal

While I do understand you being tempted by a piled-high plate during the holidays (we all are), big meals will slow you down and will make you feel lazier. It would be much better to stay away from large portions. Especially from large portions of foods high in fat and simple carbs.

Choose to avoid such foods. And choose to avoid large meals. If you intentionally eat more as a form of treat day, try to eat those calories spread throughout the day, rather than just in one meal. Also, if you do choose anything deep fried, cakes, and desserts, go for smaller pieces.

HIIT is the best during the holidays

High Intensity Interval Training (HIIT) is your best friend during the holidays. I strongly recommend it because it will help maximize the chances of avoiding the holiday weight gain. It helps smash your fitness goals and since it doesn’t require a lot of time, it can fit your busy holiday schedule. Within a matter of minutes, you will burn fat faster with less training time, but high intensity, to stay on the top of the game.

Staying Lean The Next Holidays with Body Gear

If you want to get through the holiday season without gaining loads of fat then Body Gear is here to help you. Follow these tips and find the balance between managing the goals and managing the holiday season. Keep in mind that we’re all built differently and what works for some, may not work for another. Nonetheless, working towards your goals by taking advantage of these tips is what will definitely help you find your perfect balance.

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