By Gabe Sanders Ph.D., NSCA-CSCS
Is eating in moderation a realistic goal for any normal person during the holidays? I am sure you have asked yourself this question many times, especially after the holidays are over and you swear you will never overeat like that again next year.
There is no question, the temptation of good food combined with sweet treats and fun beverages of all kinds is available at almost every turn and every weekend for about 4-5 weeks. It seems as though a holiday gathering occurs every weekend between Thanksgiving and the new year. However, to fight the good fight, a conscious effort must be given to eat in moderation and exercise throughout this time of year.
You need a strategic PLAN
Simple overeating by 500 calories a day can result in an increase of one pound of fat gain in a span of one week. Then you consider nearly five weeks of holiday cheer and it is realistic that people can gain five pounds, or more, throughout the holiday season. So a strict approach is needed for many people (myself included) to strategize how food ingestion and exercise will be managed.
Throughout the week, on weekdays, I recommend limiting calories as best as possible. Eat healthy foods, avoid alcohol, and try to keep a negative caloric balance of 500 calories per day. For most people, if they consume 2,000 calories daily on a regular basis, their goal would be to try and eat 1800 calories daily then burn an extra 300-500 calories via exercise every single day. The combination of caloric restriction and exercise will help prevent weight gain when the weekend comes, and the party gets started.
When at the party, moderate intake is a must!
Then when it’s time for good food and company, keep the intake to a moderate amount. You can also consume more lean meats and vegetables if you avoid excessive carbohydrates. In reality, you can eat more of certain types of foods and drink water or non-caloric drinks, but excessive carbohydrates and sweets will only leave you wanting more. Then it becomes harder to avoid and say no to sugar food cravings.
It is common for people to overindulge by 1,000-1,500 calories per day throughout the holiday time and those added calories add up, quickly. Burning the excess is not so easy, as well know!
Waiting till the New Year to start eating right and exercising will make it more difficult to lose weight. I recommend starting the diet and exercise regimen now and indulging moderately, then your new year’s resolution will be a little more achievable!
Article’s Source
Polivy, Janet, and C. Peter Herman. “Overeating in restrained and unrestrained eaters.” Frontiers in nutrition 7 (2020): 30.
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