Fit Tips, By Kim
The Holiday are upon us! How we look at our holidays really impacts how we will stay on track with our goals. Here are some tips to help you stay on track!
1) First of all, you must plan! “If you fail to plan, plan to fail”. You must etch time out of your busy life to create a plan. Schedule in a time on your calendar to plan your meal, to grocery shop and meal prep.
2) Plan your menu. If you are hosting, prepare foods that are in line with your goals. Mashed Cauliflower instead of mashed potatoes, green bean almandine instead of green bean casserole, use whole grains in your stuffing instead of white bread, or use brown or wild rice in place of white rice. Sweet potatoes are already sweet! Skip adding brown sugar, add some fresh sliced pineapple and spices. Serve a vegetable tray, fresh fruit and a green salad. For dessert, try something new! There are many keto or paleo recipes that will satisfy any sweet tooth! Strive for a low carb/low sugar recipes using maple syrup or honey in place of refined sugar. If your attending someone else’s dinner party, bring the healthy dish if you are not sure what they will be serving!
3) Plan out your macros. Remind yourself of your goals by writing them down and posting them in a visible place where you will see them (bathroom, fridge, car) you will be more apt to stay in tune to them. Otherwise, its “out of sight, out of mind”.
4) Hydrate with water! Have a big glass before your meal. Avoid high calorie sugar loaded drinks and alcohol as much as possible. They will only make crave more and put you over your calorie limit. Choose water, La Croix or other sparkling water choices.
5) Focus on family and friendships. Engage in games or go for a walk outside. Stay active and busy away from the temptation’s before and after the meal.
6) Stick to the small plate! Fill ½ your plate with vegetables and protein first then add a small amount of your favorites. Try not to overindulge or overfill your plate.
7) Change the way you look at food. Let food be your healing fuel. Make sure the foods you are consuming have some nutritional value. Whole foods will be loaded with vitamins, minerals, protein and fiber. Processed foods may contain harmful ingredients like preservatives, excess sodium, processed sugar, saturated fats and lack nutrients and fiber that will only contribute to health issues, disease and obesity.
Statistics show Americans consume anywhere from 3,000-4,500 calories on a single Thanksgiving meal (appetizers, meal and dessert). One pound of fat is 3500 calories! Remember, in an average basecamp women will burn 400-600 calories in an hour and men 600 –1,000. It would take 8-1-hour long basecamps to burn 500 calories a day to lose 4,000 calories. That’s a lot of workouts! “You cannot out exercise a bad diet!”
You got this! MAKE GOOD CHOICES! If you need more help staying on track or need more accountability come see us here at Rejuv! Winner of “Best of Central MN 2021” Best Weight loss Center in Central MN!!