Smart Strategies for a Healthy Holiday: Tips to Enjoy Festivities Without the Weight Gain
Dr. Jason Won here. I specialize in helping tech professionals and desk workers to elevate their performance, eliminate pain, and develop a stronger and more resilient body as they age. This will be my first of many Saturday Supercharges! I wanted to give you insightful an actionable tips you can use each and every week while making it easily digestible in a 3-5 minute read.
What I think would be insightful leading into the Christmas holidays is tips to maintain a healthy body weight and not splurge through December.
So let's dive in!
P.S. here's a quick photo of our tree and my 2 littles. They're also gearing up for an amazing December and spending it with their loved ones!
Why Should We Be Concerned About Holiday Splurges
Weight gain during the holidays can lead to several negative consequences, including:
Lethargy and Reduced Productivity: Excess weight can make you feel sluggish, impacting your performance at work and daily activities.
Self-Esteem Issues: Gaining weight can affect your confidence, making you feel less capable in various aspects of life.
Physical Discomfort: Rapid weight gain can lead to joint pain and muscle soreness, which can become chronic if not addressed.
Long-Term Health Risks: Consistent weight gain is linked to cardiovascular issues, hormonal imbalances, and a shorter lifespan.
To foster a positive relationship with food and avoid excessive weight gain, it’s crucial to set some guidelines during this festive season.
How to Maintain a Healthy Body Weight
1) Track your calories BEFORE holidays roll around. Now I use apps like macro factor to track my calories, so I become AWARE of how much I'm eating. While you still may overeat, you may not eat 1000 calories over your maintenance if you have an understanding that your maintenance is just 2200 calories for example. Awareness is often the key to therefore take action. Blind action can get us in trouble, such as undereating severely to the point of malnourishment or overeating which can lead to chronic inflammation. As long as we can develop an understanding by tracking the foods we eat, it gives us objective control over our holiday meals.
2) Strength train 2-4 days a week during holidays. If we decide to strength train and do fundamental simple movements like upper body pushing/pulling movements, followed by squat, lunge or hip hinge movements like deadlifts, we hit on all major muscle groups which help to preserve/gain muscle mass, increase our metabolism, and allow us to be more metabolically efficient eating some of those holiday treats. While we may indulge in ice cream, cake, or holiday cookies, we don't want excess sugar sitting in our blood stream. This will cause chronic insulin insensitivity, which means we will have more free flowing sugar in our blood which increases A1C levels, and can results in diabetes. By incorporating strength training, we hamper the effects of free-flowing sugar in the blood, and those sugars become utilized and stored in our muscles.
3) Prioritize the protein-rich foods when possible. I totally understand that Christmas holidays are all about sugary desserts. But sugar is the culprit to chronic inflammation. And 1000 calories of protein such as steak, chicken, or fish, is vastly more beneficial than 1000 calories of cookies. Protein increases your thermic effect of food which is the metabolic energy necessary to break down that specific food. So, you are speeding up your metabolism and using calories to break down protein. Plus, if combined with the tip above to strength train 2-4 days per week, you are also building more muscle mass by eating more protein for your holiday meals. FYI: There are times where I've eaten a significant amount of meat, over 200 grams in one day, and I actually lost weight. I have a partnership with Legion supplements that delivers the highest quality protein supplements on the market. They have a buy one gets one 75% off on their protein supplements and ends December 8th Sunday. If interested in maintaining a healthier, protein-rich diet, go here and use code DOCTORJAY at checkout: https://flexwithdoctorjay.online/legion-supplements
The holiday season doesn’t have to be a time of regret when it comes to your health. By tracking your calories, incorporating strength training, prioritizing protein, and enjoying treats mindfully, you can navigate the festivities while maintaining a healthy body weight.
Let’s embrace this joyful season with a positive mindset and a commitment to our well-being. Happy holidays, and here’s to a healthier, happier you!
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