Thanksgiving is a few days away and Christmas is not far behind it. We all look forward to celebrating, social gatherings, family, and feasting. But with this comes great insecurity, uncertainty, and frustration, specifically for those who are unhappy with their body and health.
Well, No more!!! Feel good about the Holiday season! Walk into your office party or “Friendsgiving” with confidence! If you simply execute these super simple steps this Holiday season, I guarantee your New Year’s goals will feel lighter and more doable!
MY TOP 3 TIPS
Tip #1: Starting Fasting, or Time Restricted Eating. Many people get intimidated when they see or hear the term fasting, but don’t! It’s simple, it’s safe, and it’s going to help you keep those extra pounds off and even lose a few in the process! Restricting your eating window, especially on days like Thanksgiving or days when you have a Holiday party, will immediately lower your calorie intake, control your hunger hormones, and lower insulin.
And we know when insulin is low, fat cells can’t grow. So, my advice is, at a minimum, on a day when you know you will be having a big meal, try for a 16-24 hour fast before the meal occurs. This is applicable to those who are already fasting 14-16 hours a day. If you are used to eating all day, then a 12-14 hour fast is acceptable, and when you break your fast with a meal, make sure it is high in protein, low in carbs, and lower in fat.
Tip #2: Eat your protein, fat, and veggies first, then carbs! Eating carbs after consuming the rest of your meal lowers the impact on blood glucose. This is a useful strategy if you are trying to keep your weight in check, especially during big meals. Also, consuming lemon juice in your water or 1-2 tablespoons of apple cider vinegar will also help lower blood glucose after a high carbohydrate meal.
Tip #3: Take a walk after your meal. Studies show that taking a 20-minute walk after a starchy meal lowers the impact it has on blood glucose. You get moving and your body uses the glucose from your carby dinner and diverts it to your muscle cells. Remember, your muscles are the biggest glucose consumers and they can do so without the help of insulin. How easy is it to just go for a walk after dinner?
These are 3 very easy things you can do every day, but especially on a big day like Thanksgiving and Christmas to help curb your cravings and keep that extra Holiday weight at bay.
If you need help, reach out here [Free Consult] to chat with me for 15 minutes today!
-Coach Missy
