The holidays and eating good food will happen. With a little planning, you can make it through the "food minefield" until January. You can enjoy plenty of good food and still maintain your pre-holiday weight.
Don't let a good year of workouts "go to pot" during this long holiday stretch! You can easily put on 20-30 pounds if you're not careful. Or, you can maintain that hard, lean body you’ve worked so hard to build!
So, here are the five eating tips to live by:
Tip #1 – Drink Plenty of Water
Somehow, its not easy to drink enough water every day. Drinking water can help you eat less.
According to a Mayo Clinic article, “Water: How much should you drink every day?”:
1. A large part of your body is water (60 percent).
2. All your body’s systems depend on water and lack of it leads to dehydration.
3. It flushes out toxins and carries nutrients to your cells.
4. The Institute of Medicine advises men to drink about 3 liters (about 13 cups) of total beverages a day and women about 2.2 liters (about 9 cups) of total beverages a day.
I recommend that you drink at least half the number of pounds you weigh in ounces every day. So, if you weigh 140 pounds, drink about 70 ounces of water every day. This formula takes into account your body weight. And, if you exercise, drink about a cup of water every 15-20 minutes of exercise time.
Remember, certain foods contain large amounts of water. This counts toward your water intake. For instance watermelon is about 90 percent water, lettuce has about 95 percent and some meats contain as much as 70 percent.
Tip #2 – Don’t Hide Your Regular Meal Plan
Even during the holidays, try to comply with your meal plan 90 percent of the time. This leaves plenty of room to enjoy the holiday goodies. Also, your food journal really comes in handy during the holiday season. Tracking what you eat holds you accountable.
At parties, get full on protein foods first. It will help you eat less of the condiments, desserts and other high-fat foods. Most holiday parties have plenty of foods loaded with protein. Nuts, ham, turkey, chicken, fish, etc. are great foods to eat.