**the 11th step is actually in the video above- and I guarantee that it will be your FAVORITE bit of advice from me on this subject!! Click to watch it above now.***
- Family time does not have to mean sit and eat. Quality time together can be spent doing other activities. Try to clear the table while people are slowing down to take away temptations of over eating.
- Traditional meals probably contain high calorie ingredients such as pasta, butter, oil, cheese and sugar. Be creative and consult some low fat cooking sources on alternative ingredients that will cut several hundred calories per dish using items like egg whites, applesauce, fruit paste, lighter versions (not fat free) and etc. No need to tell the family–they probably won’t notice!
- Add some new dishes to the dinner table of salads, vegetable, fruits and broth-based soups. These are generally healthier choices so you can fill up in these and eat less “empty calorie” stuff.
- Schedule in your exercise in the mornings. Ask a friend or family member to join, it will help with accountability.
- Learn to say “No Thank You”. You do not have to try every dish prepared or eat all that you take.
- While in preparation, only sample the food that is necessary. You could potentially eat 500-800 calories in sampling before you sit down to eat.
- Eat ONLY until you are satisfied, NOT full. If you sit at the dinner table for more then 2 hours, you are probably going to eat more then you need to because it’s there.
- Keep a log of ALL of your exercise and food. The average amount of calories for an adult between the ages of 30-55 who participates in moderate activity of 2-3 hours a week is 1800 (women)-2300 (men). The average holiday meal including drinks can average around 2800-3200. Logging keeps you aware of why the scale goes up and down.
- Create a 15 min exercise routine that you can do every during the busy times. Add things like jumping jacks, jump rope, bridge, push ups, etc. You want to have tools outside of the gym!
- Holidays are stressful times and sometimes depressing for some. Exercise boosts your body’s production of serotonin, the body’s “happy drug”. Don’t let stress win! If you need some support hire a trainer or a coach. You’ll be glad you had the discipline and you will be ahead of the game for the New Year!
