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20 Tips To Get Back On Track After Thanksgiving
Chaunell Walker • November 30, 2018
Thanksgiving seems to be the catalyst to holiday festivities. It's the ultimate start of refocused attention to our many blessings involving family, friends, fun and of course, FOOD!
If you're like me, you are thankful for the fact that almost everyone in your circle of family and friends can cook well and never hesitate to bring their signature dish to the table. Thing is, there is much more temptation to “taste test” every delicious dish like 8 times! Suddenly, you're “forced” into making a to-go plate in order to recreate that yummy-food Happy Dance moment. It’s enough to make you want to throw in the towel and completely disregard weight management for the whole month of December — BUT, don’t you dare! You CAN get through the holidays without eating your face off! Here are 20 tips to help you regain control of your weight.
Tip 1: Set Realistic Goals
Start right away. Whether you want to get back to the weight you were before Thanksgiving, or continue to lose weight, you should set attainable goals that you can follow through with.
Tip 2: Get Back To Your Norm
No skipping meals. The body loves consistency, so meal regularity is important in restoring balance through increasing metabolism and regulating hunger hormones, blood sugar and insulin levels.
Tip 3: Portion Control Carbs
Keep carb portions small and get rid of any leftover sugary foods and desserts. Give them away at church, work, or invite people to your home to take them far away. Someone else can adopt the extra pounds!
Tip 4: Balance Meals With Protein & Fiber
Stay full longer. Since protein and fiber digest slowly and take longer to reach the bloodstream, insulin is released gradually, helping the body maintain healthy glucose levels.
Tip 5: Sleep Like A Rock
Lack of sleep may increase your hunger hormone levels, increase cravings, and is linked to lower metabolism. Go for 7-9 hours of uninterrupted sleep to reap the benefits.
Tip 6: Get An Accountability Partner
Choose someone who is aware of your weakness, helps you build on your strengths, and challenges you to be the best you. As a coach and specialist in this area, I'd love to work with you! Call me, let's get started!
Tip 7: Pay Attention To Your Body
Eat slowly and stop when full, even if you haven't finished your meal. Pay attention to your body's signals such as bloat or lack of energy. Again, no eating your face off!
Tip 8: Set Fire To Fat
Burn fat by getting your muscles moving and your heart rate up. Increased activity and exercise boosts the metabolism. Hey, it's Cuffing Season, I'm sure you can think of a few ideas to get your blood pumping (wink, wink).
Tip 9: Manage Stress
Those who are stressed commonly have high levels of the belly fat causing hormone Cortisol. Prayer, meditation, music, breathing techniques, journaling and exercise can relieve stress.
Tip 10: Practice Mindfulness
Avoid impulsive eating. Think before you eat. Ask yourself, “Is eating this food worth it?” Set limits for yourself and stick to your goals.
Tip 11: Positive Thinking & Affirmations
Slipped up? Don't feel guilty. Guilt leads to more over-eating. Remember you're awesome and WILL meet your goal! Keep it movin' and make healthier choices the next time you eat.
Tip 12: Avoid Processed Foods
These foods contain excess sugar, sodium and unhealthy fats that are not good for weight control. Focus on meals and baked goods made from whole foods rather than out of a box.
Tip 13: Drink Water Only
Nix liquid calories such as sugary drinks and alcohol. Combine plain water with proven fat-burning “superfoods” such as lemons, berries, green tea and ginger to create detox water.
Tip 14: Plan To Prevail
“A man without a plan, plans to fail.” Get rid of leftovers, replenish the fridge and pantry with healthy foods, meal prep, plan splurges, and don't go to holiday parties hungry and without a plan.
Tip 15: Swap It, Don't Stop It
Eat foods you enjoy just by swapping unhealthy for healthy ingredients. Try alternatives like organic Stevia instead of sugar, cauliflower pizza crust instead of the traditional, coconut oil instead of cream, and dark chocolate drizzled nuts instead of a candy bar.
Tip 16: Snack Smart
Speaking of dark chocolate, scientists speculate that flavonoids in cocoa play a role in regulating metabolism by alleviating stress. Don't go overboard though, 1.5 oz is more than enough. Frozen grapes, almonds, kale chips, and seeds are other smart snack choices.
Tip 17: Weigh Regularly
Some find it beneficial to check their weight daily, while others are successful weighing themselves once or twice a week. The number on the scale is not finite, just informational.
Tip 18: Say Enough Is Enough
During the holidays, you can't avoid the mounds of food at every turn, but you don't have to eat it all. Eat only when you're hungry, take your time eating and don't stuff yourself. Once again, don't eat your face off, k?!
Tip 19: Spice Up Your Life
Add spicy seasonings to your food to increase your metabolism. Capsaicin, the compound that gives peppers their kick, is linked to lowering bad cholesterol and increasing metabolism.
Tip 20: LOL!
Thank your funniest friend! Laughter burns calories, boosts the immune system, lowers blood sugar levels, releases endorphins and increases “happy” hormones such as serotonin. So, laugh out loud often!
Using these tips will help you get your waistline back on track. If you are in need of more personalized, one-on-one coaching, please do not hesitate to contact me.
The New Year is just around the corner. Sign-up for one of my weight loss programs as soon as possible to ensure you have a spot for the month you want to begin. Spaces fill up fast.
Wishing you all a happy and healthy holiday season...face in tact LOL!
Live Love & Prosper,
Coach Nell
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