Avoid Weight Gain During the Holiday Season: 10 Easy Tips

Now that November is ending, it is that time of the year again.  When December hits the holidays soon begin.  If you are worried about gaining weight this holiday season, you're not alone.

The average North American will gain approximately 7 to 12 pounds of fat over the Christmas holidays. 

Follow these 8 simple tips to avoid super growth around the waist and look better, feel better.

1) Cut your portions. A portion is how much food you will put on your plate in one sitting. Do not fall victim to portion distortion and load your plate up. 

2) Determine the amount of servings you need as required by Using Canada's Food Guide (http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/quantit-eng.php)

3) Drink more water!  The general rule of thumb is to drink 6 to 8 glasses of water a day.  If you are active you should be drinking more as necessary.  Some people mistake thirst for hunger, learn to recognize the difference.

4) Make healthier food choices.  Try to cut out the junk food or limit your consumption.  Replace the soft drinks with water.  If you like to eat cake or pie try replacing it with yogurt and some fresh fruits.  If you eat too much fast food like Mc Donald's you will end up looking like Mcdonald's around the waist line.  Three words to live by: CUT IT OUT! I promise you will feel better.

5) Avoid eating high carb meals after 8pm.  The majority of the world will work a 9-5pm job.  It is tempting to eat late at night.  Late night snacking can be very dangerous with weight gain.  If you are hungry, try to substitute the late night eating with vegetables, soups (low in sodium), and a lean source of protein.

6) Ditch the processed food.  Processed foods like frozen dinners are usually loaded with alot of sodium and unneccessary junk.  Learn to cook real meals and real food.  Take the time and effort to learn and put healthy and nutritious fuel for your body.

7) Limit alcohol consumption.  The average beer will contain anywhere between 275 to 300 plus calories.  For males, alcohol decreases your testosterone levels and increases estrogen levels. 
Ever wonder why some males have saggy man-boobs?  Man-boobs and a beer belly often go hand-in-hand.

8) Learn to say "NO".  When we're at the holiday parties, we often don't want to seem like the holiday buzz-kill.  Learn to say "NO" politely.  "Everything was so delicious, but i'm stuffed I don't have room to eat another bite.  Thank you."

9) Always plan ahead.  Failing to plan is planning to fail.  Write a daily log of all the foods you are putting into your body.  By keeping a journal of what you eat, you will find that you will hold yourself more accountable and not leave it to guessing. 

10) I always save the best for last.  This should be number one of the list to me, but I'm going to hammer this point and leave it embedded in your mind.  Get ready this ain't no secret.  If you haven't already started yet, it is time to EXERCISE!!!  Make time to exercise and incorporate it into your daily life.  No short-cuts.  You will feel better, look better, and get healthier.

So while the majority of people make New Years Resolutions after the weight gain, I hope you are all working towards and being proactive at preventing the holiday weight gain.

Yours in Good Health,


Coach Corey