Top 10 Survival Tips
It’s that time again, the yearly Thanksgiving battle avoiding that pesky uninvited guest known as weight gain. We love Thanksgiving events and treats, yet hate the Thanksgiving aftermath; so what are we to do? The average individual adds 1-3 pounds (3500-9500 calories) of fat calories to his/her body every Thanksgiving season. Worse yet is the fact that for most it becomes a permanent addition, a 1-3-pound Thanksgiving battle scar that you are not exactly thankful for. Don’t panic. Stop screaming and keep reading as I have lined up 10 of the best tips not only to survive the season, but better yet, come out lighter. Yes, you read that right.
1. Visual Goal Re-enforcement
An average drop in pant or dress size is a 7- to 10-pound loss, so buy yourself a tempting pair of jeans or dress one size smaller than what you are. Next, hang them up where you can see them everyday, the sooner the better. Use positive goal reinforcement instead of guilt to keep you on track. Write the name of the jeans or dress on post-its and place them in those special weak spots (fridge, work, car, etc.) that lead you to lose control to help keep you focused. Harsh restriction is not goal; balance and maintaining control is the name of the game.
2. The Carrot on a String
Buy yourself an expensive gift card to your favorite store to act as the “carrot on a string at the end of a stick,” a treat for reaching your goal. Here’s the catch. Make a deal with a trusted close friend who would love that card. Tell your friend to hold that card, and if you lose 7 to 10 pounds by December, he/she must give it back. If you don’t, the friend gets to keep it. Earn that card and buy yourself some new clothes for that smaller body. Otherwise, your friend will be getting an early Christmas present.
3. Portion Control . . . Portion Control . . . Portion Control
It’s typically not the food that does our bodies in. It’s the amount of food. This year stock up on low-cal grazing food like fresh cool sliced cucumbers with lemon juice to snack on when tempted at home. Keep yourself busy, and you will be surprised at how much less you will want to nibble. Order seltzer water with 1/4 fruit juice and sip slowly at social gatherings. Just taste food rather than loading up your plate. Keep in mind that there is nothing wrong with tasting good foods. Again it’s the amount that does us in, so taste away, remove those cravings, and then move on. Serve yourself less on a saucer instead of a plate so you don’t feel inclined to overeat.
4. Chew Slower
It takes 15 to 20 minutes for your digestive system to tell your brain that you are full. The hormone called CCK delivers the message to your brain but takes a few minutes to arrive; this is why eating fast leaves you feeling so uncomfortable?you were full a long time ago. Eat slower, take breaks to chat with your guests, read something, take a sip of water, and enjoy each flavor. The difference between feeling stuffed and satisfied can be over 500 calories. Would you rather clean your plate or look better than when you came into the winter holidays? I thought you’d see it my way.
5. Bring in the Fiber
Two actual elements that trigger that CCK signal to inform your brain that you are full are triggered by fiber and good fats: almonds, olive oil, walnuts. It takes about 60 calories of good fat and 5 to10 grams of fiber to trigger the satiety chemicals. This is a reason why it takes so much greasy high calorie food to satisfy you. It contains little fiber or good fats. Fiber from veggies and whole grains in your Thanksgiving meals will make a world of difference in the battle of the bulge.
6. Replace Calorie-Laden Foods with Low Calorie Choices
It is always a great idea to host the dinner and cook low calorie, yet tasty, dishes for dinner. Your lower calorie choices do not need to lack flavor either. Grab a low calorie cookbook or surf the web for recipes. Trade cream sauces for broths, and high fatty flavoring for fresh powerful herbs. Swap out fried foods for baked dishes. There’s nothing wrong with having a “bad” treat or two, but keep the treats special.
7. Buy the Sweet Stuff Last Minute
Avoid temptation by simply not having the worst goodies lying around the house. Out of sight, out of mind, and out of your mouth, for that matter! If your guest must have pies, then buy or make them just before the big dinner. Willpower is not about just physically resisting, there are actually powerful chemical reactions occurring in you brain that force you to indulge when you know you shouldn’t, so make it easier for yourself.
8. Don’t starve yourself
I refuse to let you think that it is O. K. to avoid eating all day so that you can load up at night. No deal. The problem that stems from starvation tactics is your body not only stores larger percentages of your meal into fat cells, but it will also load significantly more calories from the hunger. Eat evenly throughout the day and enjoy the family time and your guest. Your midsection will thank you.
9. Freeze Leftovers
By freezing leftovers you are a lot less likely to nibble on extras simply out of habit since you’re going to need to defrost and heat your meal.
10. Extra Exercise – Obviously
Weight loss is simple. One pound of fat is 3500 calories. Every 3500 calories you burn is a one pound loss. To maintain your weight, it is recommended to work out about three times a week for a minimum of 30 minutes each time. If you want to lose weight, you will honestly need to get in about 45 to 60 minutes of exercise at least four to six times a week for dramatic effects. Try to burn between 300-1000 calories max, make sure not to starve yourself, though, as it will backfire and put your body in starvation mode. Simply multiply your body weight times 11 for a good estimate of how many calories your body needs. Once you have your estimate, eat about 500 fewer than you need and work out 4-6 times a week. You will reap a 2- to 3-pound loss a week. Remember fun counts as exercise, so go dancing and find outdoor adventures. Happy holidays, Agenda readers!
