Enjoy Holiday Meals Without Weight Gain or Guilt

27 11 2019

Updated, 27 November 2019, by Marc Woodard

I can’t believe how fast the end of year Holidays roll upon us.  And for some it can be a stressful time. Especially if you’ve had a hard time losing weight. For those of you who have had a tough time staying on weight loss course – I have an 8-Tip Holiday food strategy plan that may help you avoid weight gain, yet allow you to have your cake and eat it too.

The 8-Tip No Weight Gain Holiday Strategy has helped past clients stay on weight loss target not only through the festive season but throughout the year. Admittedly – most of my clients didn’t lose weight during this time of year, but most didn’t gain weight either while applying this strategy.

Ageless MirrorAthlete has weight loss proprietary information and programs and marketplace truths and flat out lies you won’t find anywhere else.

MirrorAthlete 8-Tip Holiday Meal Strategy

I was asked during a client consult if I could create a work around food strategy during the Holidays. One that allowed someone to eat favorite Holiday foods without derailing a weight loss goal.

I explained to the client there’s always a risk of falling off the wagon when overeating hyper-palatable [fatty, salty, sugary] foods – especially during the Holiday season. But for those looking to spend quality time with family, or attend a special event where food is the hero… If weight gain risk can be minimized through applying a food habit change plan… infrequent food indulgences can be enjoyed without gaining weight or feeling the guilt. With a properly programmed food plan, I find most people will stay on weight loss target. Admittedly, most clients I programmed didn’t gain weight during this time of year, but they didn’t lose weight either. Its basically a plan that puts weight loss on hold… then can be resumed thereafter.

Some have asked, “Can this 8-Tip No Weight Gain Holiday Food Strategy work long term?” Yes. “I believe certain habits and behavioral changes with an intermittent break in dietary routines will not be a weight loss goal deal breaker.”

Follow the tips below and you can have your cake and eat it to.

Tip#1Never!  Go to your mother, or mother-in-laws, or Grandmothers home for Holiday meals hungry!

The habit of starving ourselves prior to the Holiday meal seems to be ingrained within the American culture. I know my family like so many others during the Holidays have repeated this ritual. It’s no wonder we can’t stop ourselves from overeating. So, it stands to reason, you must eat something not less than 2-3 hours before you go over for a Holiday meal.

The way our digestion system processes food the stomach will not be empty for the next 4-6 hours depending on metabolism. This digestive function varies within each one of us.

Serve the foods you want to eat and don’t over load your plate. The point is… when you get to the table you won’t be as hungry or want to eat as much.

Tip#2Never, I repeat Never! Drink alcohol prior to going into the meal.

You don’t drink and drive do you? What makes you think you could drink without impact on will power to moderate calorie consumption? Especially while sitting in front of all those incredible dishes? Although I’m being facetious, I’m also serious in the way I want to make my point. Alcohol is a depressant, pain killer, relaxant, taste intensifier and social inhibitor all wrapped into one. This concept is easy to understand: eat and drink like Vikings… equates to calorie gain and falling of the wagon!

Limit yourself to two 8oz glasses of cheer after the meal (your choice). Remember alcohol also contains calories that add up fast.

Tip#3Drink plenty of water throughout the day prior, during and after Holiday meals.

Water is a natural solvent, absorbs well in the stomach and intestinal lining to assist the body’s digestive system and process food intake more efficiently while storing fewer calories as body fat. Plus, water will make you feel full faster and has no calories.

Tip#4Do not stay at the dinner table after eating.

This is where most of us fall prey to over eating indulgences. It is very difficult to resist picking at the Holiday turkey, cranberry, mashed potatoes, sweet potatoes, pies, olives, sipping on Champaign…  Ohhhhhh the dressing and gravy… Give me a break! I’m dying here. I think I just made myself hungry.

See how hard this is and I’m supposed to be giving you advice. Look, I never said I wasn’t human, or this would be easy. More so the reason to have a pre-meal battle plan strategy that moves one away from the table and out of the kitchen after the meal.

Tip 5#Take your first serving. After you consume it wait 20 minutes before you think about a second serving.

Take at least 20 minutes and enjoy the meal. Second servings is not recommended. This will be the hardest part of the plan. It takes your brain approximately this much time to register whether you’ve eaten enough or not.

Focus on satiety – not a feeling of fullness. But if you do decide you can’t resist a second helping focus on a favorite serving that doesn’t take up more than 1/2 the plate diameter. And no piling food on the plate.  Focus on 50% less than what you’d normally put on the plate for 1st’s and 2nd’s.

Tip#6Never eat dessert after you’ve eaten the main meal.

This will only add insult to injury. For many overweight people, the body simply can’t handle an additional blood sugar spike without storing more calories as body fat weight. Decadent foods are a villain to weight watchers and reason many fall off the wagon. Wait 1 hour to see how your body processes the feeling of what you already consumed. If you experience a feeling of satiety and not overfull after a period of time then do enjoy some a little dessert. But if you experience the feeling of near full anytime – back off and leave the remaining portion of dessert.

Tip#7 Never, I repeat never!  Take home left overs.

This can set you up for failure early on into the New Year. By continuing to eat these foods in succession leads to similar eating patterns days and months after the event. In this case total body weight can easily increase 8-10lbs within a 30 day period. Especially when one does not aerobically exercise daily.

Tip#8 – Perform Aerobic Exercise daily during the Holidays.

Low-impact aerobic exercise is very important to perform . Especially throughout the Holidays. When you consume excess calories on “any day,” you will need to mobilize the body to remove the unspent fat fuel. I highly recommend at a minimum… a daily walking program, or other low-impact aerobic activity, working up to at least 30 – 45 minutes daily. It is low impact aerobic exercise that stimulates the fat burning body furnace. Whereas body fat fuel is preferred by the body’s metabolism when performing low-impact aerobic exercise.

You’ve now learned how it’s possible to embrace Holiday and annual event foods that don’t add weight watcher pounds or guilt. And best of all, when applied correctly you won’t gain any weight. You may even surprise yourself and lose a little during those festive occasions.

Have a wonderful Holiday season and New Year with family and friends and don’t let your food fears and weight loss program prevent a great social and meal experience with loved ones.

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2017-19 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your free eNewsletter.





Fat Burning Puzzle Piece Changing Lifestyles

9 11 2019

What many weight watchers and/or weight loss resolution plans have in common is an annual goal to lose body fat weight. But what people lose sight of who set these goals and New Year’s Resolution… finding a daily fat burning exercise activity [they enjoy] that motivates and compliments other healthy lifestyle changes necessary to stay the course. In my opinion, there’s one piece of the weight loss puzzle that’s more important than any other lifestyle change piece. Especially if one is to be successful at sustaining the weight loss change long-term.

Most of us know excess body fat increases the risk associated with diabetes, cardiovascular problems, stroke, gout, sleep apnea, gall bladder disease, high blood pressure and certain types of cancer, etc. “So it stands to reason once the weight gain and increased health risk connection is understood, ‘it seems it would be easier to drum up the will power to stay and hold the weight loss course.” Although health literacy education is an important component of understanding how you will develop a weight loss plan based on current health status, and/or mitigate health risk… exercise and diet are almost-equally important puzzle pieces in consideration of developing a plan you’ll stick with. In my opinion, daily aerobic exercise is the most important habit change [puzzle piece] to focus on to achieve and sustain the weight loss goal.

To identify a fat burning aerobic exercise that motivates you to stay the exercise course – Simply think of an activity that keeps the body moving for extended periods of time. To help you find an activity that’s right for you… simply think of one you enjoyed as a child. As children we rode bikes, danced, hiked, walked to places and played intramural sports, etc., all aerobic-effort activities. Now hold onto this thought and we’ll get back to it.

If a daily fat burning exercise is not incorporated into the weight loss plan, it becomes very difficult to stay motivated and achieve the set weight loss goal and/or sustain the course once you’ve achieved it. Why? the will power to cut calories; and/or select healthier food choices; and/or change other unhealthy habits and behavior to achieve the goal is greatly dependent on daily activation of the fat burning engine. The fat burning engine also stimulates the brain-body chemicals that provide a sense of well-being [they are the natural feel-good chemicals that increase the will power that motivates us to move more and enjoy life to the fullest!]

Learn more about the brain-body chemicals by clicking on the Ageless MirrorAthlete “Overweight and Unfit No More,” or click on book link below.

Healthy whole foods selection and total consumption are important puzzle pieces to weight loss. But what I’d like you to focus on is identifying and sustaining a year-around daily low-impact exercise activity you enjoy doing.

When you sustain a daily low-impact aerobics program [working-up-to: 20-40 min/daily], you’ll see weight loss results within weeks. Regardless of any other habit change. Eventually exercise activity will lead to other healthier lifestyle changes that compliment other puzzle piece weight loss components.

Reflecting back to my childhood [as I’m asking you to consider], simply identify an aerobics activity(s) you would enjoy doing daily … . As a child I walked everywhere. So it seemed natural for me to continue this low-impact fat burning exercise as an adult. Why do I ask you to reflect to your childhood? Because if you don’t have a favorite aerobics activity identified, you’ll likely recall one you enjoyed as a child. As opposed to following somebody else’s activity you may not stick with.

In my opinion, the most important piece of a successful weight loss plan is dependent on performing low-impact aerobics daily [ride a bike, walk, row, jog, hike, dance, site seeing, shadow box, jump rope, etc.]. However, those who live in changing weather and stressful work environments and with non-flexible schedules may feel it impossible to squeeze any more into a day.

Regardless of season, limited resources, inflexible schedule and/or seasonal activity interest… there is one fat burning exercise anyone can perform 365 days out of the year. That aerobics exercise is coincidentally my favorite childhood activity. Walking is an activity nearly everyone can participate in and can be performed year around anywhere and at anytime.

Walking is a very addictive form of low impact aerobics exercise and easy on load-bearing joints. It also activates the brain-body chemicals necessary to ignite the fat burning metabolism, which increases the mental and physical will power and well-being necessary to sustain other healthy lifestyle changes to stay on course.

If your looking for detailed information to help you achieve your weight loss and other fit healthy lifestyle goals/resolution and fully understand how brain-body [feel good] puzzle pieces work together and lead toward sustainable weight loss and healthier lifestyle. Ageless MirrorAthlete “Overweight and Unfit No More” is the coaching and lifestyle change guidance programming and planning information you need and want now.” It’s like having your very own Fitness and Healthy Lifestyle Coach in your corner without paying hundreds of dollars for a professional trainer. Learn more about the book by Clicking on the link now.

Ageless MirrorAthlete book includes all the permanent weight loss and annual fitness resolution truths you need and want now!

Learn more about Healthy Lifestyle Change at this website by reading another MirrorAthlete article titled: Lose Weight Permanently through Lifestyle Change,

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2014-19 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your Free eNewsletter.